Alternating Hang Clean
Set two kettlebells between your feet, push the hips back and look straight ahead. Extend through legs and hips to clean one to the shoulder, rotating the wrist, while the other hangs.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 11
Form sequence
01 · start
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
02 · clean · Key step
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.
03 · alternate
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
What's working
3D
- Hamstrings
Primary · 277 exercises
- Biceps Brachii
Secondary · 127 exercises
- Gastrocnemius
Secondary · 209 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Erector Spinae
Secondary · 131 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
