Exercise library · Hamstrings

How to Do Double Kettlebell Alternating Hang Clean

Step-by-step instructions, muscles worked and workouts that use the double kettlebell alternating hang clean.

Double Kettlebell Alternating Hang Clean animated demonstration from start to end position

Main muscles	Hamstrings
Also works	Biceps, Calves, Forearms, Glutes, Lower Back, Quads, 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.
With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

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

Kettlebell

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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