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Exercise 0526 · REF a4F9Oyc

Kettlebell Double Alternating Hang Clean exercise animation

Kettlebell Double Alternating Hang Clean

Category
Upper Arms
Equipment
Kettlebell
Target
Biceps

Working two kettlebells and alternating which one cleans keeps the movement continuous, training the hip snap on both sides while the resting arm holds a static rack position. It's a demanding conditioning exercise as much as a strength one, since one arm is almost always working.

How to Do the Kettlebell Double 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 straight down in front of your body.
  4. In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
  5. As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
  6. Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
  7. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Muscles Worked

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

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

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

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Kettlebell Double Alternating Hang Clean work?
The Kettlebell Double Alternating Hang Clean primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Kettlebell Double Alternating Hang Clean?
The Kettlebell Double Alternating Hang Clean is done with a kettlebell.
What's a good alternative to the Kettlebell Double Alternating Hang Clean?
If you don't have access to a kettlebell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.