TETSUKettlebell Double Alternating Hang Clean
The Kettlebell Double Alternating Hang Clean is a kettlebell exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Double 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 straight down in front of your body.
- In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
- As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
- Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Double Alternating Hang Clean work?
The Kettlebell Double Alternating Hang Clean primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Kettlebell Double Alternating Hang Clean?
You need a kettlebell to perform the Kettlebell Double Alternating Hang Clean.
How many sets and reps of the Kettlebell Double Alternating Hang Clean should I do?
3 to 4 sets of 10 to 15 controlled reps of the Kettlebell Double 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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