How to Do the Alternating Hang Clean
💪 Hamstrings, Biceps, Calves, Forearms, Glutes, Lower Back, Traps🏋️ Kettlebells📊 Intermediate🏷️ Strength
How to perform it
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- 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 and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.