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.
More hamstrings exercises
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