Alternating Hang Clean
How to do the Alternating Hang Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Biceps, Calves, Forearms, Glutes, Lower Back, Traps
Kettlebells
How to do the Alternating Hang Clean
- 1
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2
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.
- 3
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Log it, see it on your body.
Every Alternating Hang Clean set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Alternating Hang Clean fits
The Alternating Hang Clean shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Alternating Hang Clean: common questions
What muscles does the Alternating Hang Clean work?
The Alternating Hang Clean primarily works the Hamstrings. It also recruits the Biceps, Calves, Forearms, Glutes, Lower Back and Traps as supporting muscles.
Is the Alternating Hang Clean suitable for beginners?
The Alternating Hang Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Alternating Hang Clean?
To do the Alternating Hang Clean you'll need one or more kettlebells.
Is the Alternating Hang Clean a compound or isolation exercise?
The Alternating Hang Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Alternating Hang Clean with correct form?
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Follow the full step-by-step above for the complete movement.
Log your Alternating Hang Clean sets, free.
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