How to Do Alternating Hang Clean
Step-by-step instructions, muscles worked and workouts that use the alternating hang clean.
| Main muscles | Hamstrings |
| Also works | Biceps, Calves, Forearms, Glutes, Lower Back, Traps |
| Equipment | Kettlebells |
| Level | Intermediate |
| Type | Strength |
How to do it
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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Gear for this exercise
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