Kettlebell Alternating Hang Clean
Description
The kettlebell alternating hang clean performs a hang clean and switches the bell to the opposite hand at the bottom of each rep. This builds bilateral proficiency, grip endurance, and cardio conditioning while practicing the clean on both sides.
Muscle Group
Equipment Required
Kettlebell Alternating Hang Clean Instructions
- Stand with feet hip-width apart. Hold a kettlebell in your right hand at hip height.
- Hinge at the hips, swinging the KB between your legs.
- Explosively drive your hips forward. Clean the KB to the right front rack.
- Lower the KB back down. As it swings between your legs, switch it to your left hand.
- Clean the KB to the left front rack.
- Continue alternating each rep.
- Maintain control during the hand switch. Use a smooth, rhythmic tempo.
- Aim for 10 to 20 total reps (5-10 per side).
Kettlebell Alternating Hang Clean Form & Visual
Kettlebell Alternating Hang Clean Benefits
- Builds bilateral clean proficiency
- Develops grip endurance from switching
- Excellent conditioning exercise
- Trains both sides equally
- Improves coordination
- Time-efficient full-body exercise
Kettlebell Alternating Hang Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Forearms and grip
- Anterior deltoid (catch)
- Core (stabilizer)
- Trapezius
