Double Kettlebell 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 and hike both bells back between your legs.
- Snap the hips and clean both bells, racking one and returning the other to the hang in the same movement.
- Stand tall, then hike both back down.
- Clean again, this time racking the opposite bell.
- Continue alternating which bell finishes in the rack.
Common mistakes
- Losing the rhythm between the two bells. They hike together and arrive apart, and the timing is what takes practice rather than the strength.
- Letting the hanging bell swing forward at the top. It returns to arm's length in front of the thigh, not out in front of the body.
- Rotating the trunk toward whichever bell is racked. Square shoulders with an uneven load is most of the work here.
- Going heavy. Two bells travelling on different paths out of one hip snap is a coordination problem before it is a strength one.