Double Kettlebell Alternating Hang Clean

Also called alternating double kb clean, alternating kettlebell clean and seesaw clean.

Works

Hamstrings, plus biceps, calves, forearms, glutes, lower back, quads 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.

1. Clean one kettlebell to your shoulder and hold on to the other kettlebell.
2. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Cues

• Hips back, flat back.
• Snap the hips, clean one bell.
• Lower it as the other rises.
• Rotate around the bell, no flipping.

Common mistakes

• Bell banging the forearm.
• Curling with the arm.

Where to start

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.

Easier

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