Alternating Hang Clean
The Alternating Hang Clean is a intermediate kettlebell exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentKettlebell
LevelIntermediate
How to do the Alternating Hang Clean
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.