strength
Alternating Hang Clean
Works the hamstrings, using kettlebells.
Specification
| Equipment | kettlebells |
| Primary muscles | hamstrings |
| Secondary muscles | biceps, calves, forearms, glutes, lower back, traps |
| Mechanic | compound |
| Force | pull |
| Level | intermediate |
| Category | strength |
How to do it
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.