Alternating Hang Clean
The Alternating Hang Clean is a intermediate kettlebell exercise that works the Hamstrings, Legs, Biceps, Arms, Calves, Forearms, Glutes, Back, Traps. Follow the steps below or watch the demonstration.
Target musclesHamstrings, Legs, Biceps, Arms, Calves, Forearms, Glutes, Back, Traps
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 — not yet individually reviewed by a certified trainer.