Upper Arms Exercise · Kettlebell

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Kettlebell Double Alternating Hang Clean

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.

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Category

Upper Arms

Equipment

Kettlebell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Double Alternating Hang Clean

1. Take a shoulder-width stance, gripping a kettlebell in each hand with an overhand hold.
2. Bend your knees slightly and hinge forward from your hips, keeping your back straight and chest lifted.
3. Let the kettlebells hang straight down in front of your body.
4. In a single fluid movement, drive your hips and knees to extension explosively while shrugging your shoulders upward.
5. As the kettlebells travel upward, pull them toward your shoulders, keeping your elbows high and flared out to the sides.
6. Receive the kettlebells at shoulder level with your palms turned inward and elbows pointed forward.
7. Bring the kettlebells back down to the starting position, and continue for your target number of reps.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Double Alternating Hang Clean mainly targets your Biceps, with your Forearms helping support the movement, along with your Shoulders.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Kettlebell Double Alternating Hang Clean work?

The Kettlebell Double Alternating Hang Clean mainly works your biceps. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Double Alternating Hang Clean?

You do the Kettlebell Double Alternating Hang Clean with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Double Alternating Hang Clean?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Double Alternating Hang Clean?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Kettlebell Double Alternating Hang Clean?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.