TETSUKettlebell Alternating Hang Clean
The Kettlebell Alternating Hang Clean is a kettlebell exercise for the lower arms that primarily targets the forearms, with the shoulders, traps and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Alternating Hang Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Allow the kettlebells to hang in front of your body with your arms fully extended.
- In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
- As 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.
- Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Alternating Hang Clean work?
The Kettlebell Alternating Hang Clean primarily targets the forearms. The shoulders, traps and core work as supporting muscles.
What equipment do I need for the Kettlebell Alternating Hang Clean?
You need a kettlebell to perform the Kettlebell Alternating Hang Clean.
How many sets and reps of the Kettlebell Alternating Hang Clean should I do?
3 to 4 sets of 10 to 15 controlled reps of the Kettlebell Alternating Hang Clean suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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