Legs·Kettlebell·Compound
Alternating Hang Clean
Hamstrings · Kettlebell
Intermediate
Body Part
Legs
Equipment
Kettlebell
Level
Intermediate
Type
Compound
Force
Pull
The Alternating Hang Clean is an intermediate kettlebell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryBiceps secondaryCalves secondaryForearms secondaryGlutes secondaryLower Back secondaryTraps secondary
In Position
How to Do the Alternating Hang Clean
- 1Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2Clean 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.
- 3Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Related Exercises
Barbell
Romanian Deadlift
The hamstring hinge that makes the back of your legs scream.
Bodyweight
90/90 Hamstring
Hamstrings · Bodyweight
Exercise Ball
Ball Leg Curl
Hamstrings · Exercise Ball
Bands
Band Good Morning
Hamstrings · Bands
Bands
Band Good Morning (Pull Through)
Hamstrings · Bands
Other
Box Jump (Multiple Response)
Hamstrings · Other
Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written