How to Do the Alternating Hang Clean

Intermediate · Kettlebells · Targets Hamstrings, Biceps, Calves, Forearms, Glutes, Lower Back, Traps

Alternating Hang Clean demonstration
💪 Hamstrings, Biceps, Calves, Forearms, Glutes, Lower Back, Traps🏋️ Kettlebells📊 Intermediate🏷️ Strength

How to perform it

  1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
  3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Muscles worked

The Alternating Hang Clean primarily targets your Hamstrings, with support from your Biceps, Calves, Forearms, Glutes, Lower Back, Traps. You'll need kettlebells.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Alternating Hang Clean slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.