Alternating Hang Clean
Alternating Hang Clean is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the biceps, calves, forearms, glutes, lower back and traps. It is performed with kettlebell.
How to do it
- 1Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2Clean 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.
- 3Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.