Alternating Kettlebell Hang Double Clean
Explosive full-body workout! Alternating kettlebell cleans build strength, power, and coordination. Get ready to sweat!
The Alternating Kettlebell Hang Double Clean is a compound exercise that mainly works the glutes & hips and quads, with help from the biceps and back. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Hang Double Clean Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Biceps (biceps brachii); Lats (latissimus dorsi)
Alternating Kettlebell Hang Double Clean Variations and Alternatives
How to do the Alternating Kettlebell Hang Double Clean
Stand with your feet shoulder-width apart, holding a kettlebell in each hand in front of your thighs with palms facing you.
Push your hips back and slightly bend your knees to lower the kettlebells just above your knees, keeping your back straight. This is the hang position.
Explosively extend your hips and knees to generate upward momentum on one kettlebell, pulling it toward your shoulder. Rotate your wrist so that at the top of the movement, your palm is facing your body and the kettlebell rests on your forearm and biceps (the clean position).
Carefully lower the kettlebell back to the starting hang position and repeat the movement with the other arm.
Continue to alternate arms for the desired number of repetitions, maintaining proper form throughout the exercise.
Remember to perform the exercise with control, using the power from your hips and legs to create momentum for the clean. Keep your core tight throughout the exercise to protect your spine and to provide stability.
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Alternating Kettlebell Hang Double Clean FAQs
What muscles does the Alternating Kettlebell Hang Double Clean work?
The Alternating Kettlebell Hang Double Clean mainly works the glutes & hips and quads, with help from the biceps and back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Kettlebell Hang Double Clean?
Kettlebells.
Is the Alternating Kettlebell Hang Double Clean a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Kettlebell Hang Double Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Kettlebell Hang Double Clean variations and alternatives?
Similar exercises include the Kettlebell Clean & Push-Press, Kettlebell Clean-Grip Swing Front Squat, Kettlebell Clean & Jerk and Kettlebell Double Jerk.
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