Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Kettlebell double alternating hang clean

Intermediate

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

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

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 straight down in front of your body.
  4. 4In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
  5. 5As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
  6. 6Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
  7. 7Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

What to do instead

  • Kettlebell alternating hang cleanKettlebell
  • Kettlebell bottoms up clean from the hang positionKettlebell
  • Kettlebell two arm cleanKettlebell

Harder variations

  • Kettlebell bottoms up clean from the hang positionKettlebell
Logged today · 2 min restKettlebell double alternating hang clean

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band