Kettlebell Double Alternating Hang Clean
Description
The kettlebell double alternating hang clean is performed with a kettlebell in each hand held at the hips. The lifter cleans one kettlebell to the rack position at a time in alternating fashion. The continuous power output and asymmetrical load build conditioning, posterior chain power, and shoulder stability.
Muscle Group
Equipment Required
Kettlebell Double Alternating Hang Clean Instructions
- Stand with two kettlebells held at your hips with arms straight.
- Set your feet at hip-width and brace your core.
- Hinge slightly at the hips and let one kettlebell swing back between the legs.
- Drive your hips forward to power the kettlebell up to the rack position.
- Catch the kettlebell at the shoulder with elbow tucked.
- Lower it back to the hip and immediately repeat with the other side.
- Keep the rhythm steady and the non-working kettlebell hanging at the hip.
- Continue alternating sides smoothly.
Kettlebell Double Alternating Hang Clean Form & Visual
Kettlebell Double Alternating Hang Clean Benefits
- Builds explosive power
- Strong conditioning effect
- Trains posterior chain
- Improves rack position
- Asymmetrical load challenge
- Excellent KB combo move
Kettlebell Double Alternating Hang Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Anterior deltoid
- Upper back
Kettlebell Double Alternating Hang Clean Variations & Alternatives
- KB Single Hang Clean
- KB Double Clean
- KB Swing
- KB Snatch
