How to do the Kettlebell Alternating Hang Clean
Kettlebell Alternating Hang Clean is an intermediate multi-joint compound pushing exercise targeting the Forearms in the Lower Arms region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Shoulders and Traps.
Kettlebell Alternating Hang Clean demonstration · © GymiaFit
Kettlebell Alternating Hang Clean at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Shoulders, Traps, Core
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Alternating Hang Clean step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3Allow the kettlebells to hang in front of your body with your arms fully extended.
- 4In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
- 5As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
- 6Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
- 7Continue alternating arms for the desired number of repetitions.
Kettlebell Alternating Hang Clean — questions
What muscles does the Kettlebell Alternating Hang Clean work?
The Kettlebell Alternating Hang Clean primarily targets the Forearms. It also recruits the Shoulders, Traps, Core as secondary movers.
What equipment do I need for the Kettlebell Alternating Hang Clean?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Alternating Hang Clean suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Alternating Hang Clean?
Modified Push Up To Lower Arms, Lever Gripper Hands, Dumbbell Lying Pronation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Alternating Hang Clean demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.