Legs · Kettlebell · Compound · Intermediate
Alternating Hang Clean
PrimarySecondary
- Main muscles
- Hamstrings
- Also working
- Biceps, Calves, Forearms, Glutes, Lower Back, Traps
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.
Swaps on other equipment
Each has the hamstrings as its main muscle and is also a pull, on a different piece of equipment.
Other hamstring exercises
- 90/90 Hamstring · Bodyweight
- Ball Leg Curl · Exercise Ball
- Band Good Morning · Bands
- Band Good Morning (Pull Through) · Bands
- Box Jump (Multiple Response) · Other
- Box Skip · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake