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Exercise 0518 · REF I4tibZG

Kettlebell Alternating Hang Clean exercise animation

Kettlebell Alternating Hang Clean

Category
Lower Arms
Equipment
Kettlebell
Target
Forearms

The hang clean teaches the hip snap that powers kettlebell swings and cleans generally, alternating arms to keep the movement continuous and build coordination on both sides. Grip and forearm endurance tend to be the limiting factor before the hips or shoulders give out, since the wrist has to absorb the bell's rotation into the rack position.

How to Do the Kettlebell Alternating Hang Clean

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Allow the kettlebells to hang in front of your body with your arms fully extended.
  4. In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
  5. As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
  6. Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
  7. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Kettlebell Alternating Hang Clean primarily targets the Forearms, with Shoulders as the primary synergist muscle group, along with the Traps, Core.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have kettlebell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Kettlebell Alternating Hang Clean work?
The Kettlebell Alternating Hang Clean primarily targets the forearms, with the shoulders and traps, core assisting.
What equipment do I need for the Kettlebell Alternating Hang Clean?
The Kettlebell Alternating Hang Clean is done with a kettlebell.
What's a good alternative to the Kettlebell Alternating Hang Clean?
If you don't have access to a kettlebell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.