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All exercises

Kettlebell alternating hang clean

Intermediate

Kettlebell alternating hang clean is a compound kettlebell exercise for the forearms, also working the front delts, traps, and abs.

What it works

Primary muscle

Forearms

Also works

Front deltsTrapsAbs

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Allow the kettlebells to hang in front of your body with your arms fully extended.
  4. 4In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
  5. 5As 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.
  6. 6Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
  7. 7Continue alternating arms for the desired number of repetitions.

What to do instead

  • Kettlebell double alternating hang cleanKettlebell
  • Kettlebell two arm cleanKettlebell
  • Kettlebell one arm jerkKettlebell
  • Kettlebell bottoms up clean from the hang positionKettlebell
  • Kettlebell one arm clean and jerkKettlebell
  • Kettlebell double jerkKettlebell
Logged today · 2 min restKettlebell alternating hang clean

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