Alternating Hang Clean

IntermediateKettlebellsCompoundPullStrength
Alternating Hang Clean — start position
Alternating Hang Clean — end position

How to do it

  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.

Muscles worked

Primary:Hamstrings
Secondary:BicepsCalvesForearmsGlutesLower backTraps

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

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