Skip to content
ENES
Get Minthra

Alternating Kettlebell Hang Clean

Also: kettlebell alternating hang clean, kettlebell double alternating hang clean

Main
BicepsForearms
Secondary
ForearmsShouldersTrapsCore
Equipment
Kettlebell
Level
Beginner
Movement
Hip hinge

How to do it

  1. Stand with your feet shoulder width apart, holding a kettlebell in each hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Allow the kettlebells to hang straight down in front of your body.
  4. In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
  5. As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
  6. Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
  7. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Same movement

See arms
Back Extension on Stability BallSpinal erectors · Body weight, Stability ballBack Extension with Arms by Sides on Stability BallSpinal erectors · Body weight, Stability ballBand Pull-ThroughGlutes · Band

Log it in Minthra

Log every set of Alternating Kettlebell Hang Clean and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım