How to do the Kettlebell Double Alternating Hang Clean
Kettlebell Double Alternating Hang Clean is an intermediate multi-joint compound pulling exercise targeting the Biceps in the Upper Arms region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Kettlebell Double Alternating Hang Clean demonstration · © GymiaFit
Kettlebell Double Alternating Hang Clean at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Kettlebell Double 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 straight down in front of your body.
- 4In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
- 5As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
- 6Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
- 7Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Kettlebell Double Alternating Hang Clean — questions
What muscles does the Kettlebell Double Alternating Hang Clean work?
The Kettlebell Double Alternating Hang Clean primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Kettlebell Double 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 Double 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 Double Alternating Hang Clean?
Kettlebell Bottoms Up Clean From The Hang Position, Cable Squatting Curl, Dumbbell Bicep Curl Lunge With Bowling Motion 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 Double 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.