Alternating Hang Clean

HamstringsKettlebellIntermediateCompound

Alternating Hang Clean — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryBiceps, Calves, Forearms, Glutes, Lower back, Traps

How to do it

01
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
02
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.
03
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

In the app

Alternating Hang Clean appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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