Alternating Hang Clean
Trains the Hamstrings.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand holding two kettlebells at arm's length in front of your thighs.
- Hinge at the hips and hike both bells back between your legs.
- Snap the hips forward and clean one bell to the rack while the other returns to the hang.
- Stand tall with one bell racked and one hanging.
- Hike both back again and clean the other side.
- Continue alternating, keeping the back flat and the shoulders square.
Common mistakes
- Cleaning both bells and calling it alternating. One goes to the rack per repetition; the other stays at arm's length, which is what makes the load uneven and the trunk work.
- Letting the racked bell pull the torso sideways. The trunk stays square with one bell on the ribs and one hanging.
- Letting the bells bang onto the forearms. The hand punches around the bell it is cleaning, exactly as in a single clean.
- Learning it before the single-arm hang clean is clean. Two bells and an alternation is three things at once.