Alternating Hang Clean
- Works
- Hamstrings, plus biceps, calves, forearms, glutes, lower back and traps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound, one side at a time
How to do it
Setup. 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.
Cues
- Hips back, bells hanging.
- Snap the hips, pull the bell close.
- Rotate around the bell, no flipping.
- Drop one as the other rises.
Common mistakes
- Bell banging the forearm.
- Curling with the arm.
Where to start
Sets3
Reps6-10 each arm
Rest1.3 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.