Kettlebell Double Alternating Hang Clean
Expert Advice
Use the power from your hips to help drive the kettlebells up to the rack position, rather than relying solely on your arms.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand in front of your thighs.
- Slightly bend your knees and hinge at your hips to lower the kettlebells just above your knees.
- Explosively extend your hips and knees to propel one kettlebell up to your shoulder in the rack position.
- Lower the kettlebell back to the starting position and repeat the movement with the other arm.
- Continue alternating for the desired number of repetitions.
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Muscles Worked
Kettlebell Double Alternating Hang Clean primarily targets the Biceps, Forearms, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps33%
Forearms33%
Secondary
Shoulders17%
Chest17%
Equipment
Kettlebell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kettlebell Double Alternating Hang Clean work?
Kettlebell Double Alternating Hang Clean primarily targets the Biceps, Forearms. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Kettlebell Double Alternating Hang Clean?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kettlebell Double Alternating Hang Clean suitable for beginners?
Kettlebell Double Alternating Hang Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
