Alternating Kettlebell Hang Clean
Kettlebells clean one at a time in alternation
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Hang clean · Standing
- Tracks
- Weight & Reps
Works
Hamstrings Biceps Calves Forearms Glutes Lower Back Traps Back
How to do it
- Stand with feet hip-width apart holding a kettlebell in each hand.
- Hinge at the hips to lower the bells just below your knees.
- Explosively extend your hips and knees to generate upward momentum.
- Pull one kettlebell up and rotate your elbow under it to the rack position.
- Lower the racked bell back to the hang while simultaneously cleaning the other.
- Continue alternating sides for the desired number of repetitions.
Common mistakes
- Squatting too deep during the initial hinge instead of pushing hips back.
- Rowing the weight up with arms before extending the hips.
- Allowing the kettlebell to swing away from the torso during the pull.
- Catching the bell with a bent wrist instead of rotating the elbow.
- Letting the bell flip over the hand and bang onto the forearm.
Safety
Maintain a neutral spine to prevent lower back strain during the hinge.
Ensure wrists remain straight upon catching to avoid joint hyperextension.
Tips
- Keep the kettlebells close to your body throughout the entire movement.
- Drive through the mid-foot to maximize vertical force production.
- Punch your hand through the window at the top of the pull.
- Absorb the catch by dropping your hips slightly rather than stiffening your arms.
Details
- Base movement
- Hang clean
- Arms
- Alternating
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
