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Biceps · Kettlebell · Intermediate

How to do Kettlebell Double Alternating Hang Clean

The kettlebell double alternating hang clean is a dynamic exercise that targets the biceps while also engaging the forearms and shoulders. It involves explosive hip and knee extension to lift the kettlebells from a hanging position to shoulder height in an alternating fashion.

Kettlebell Double Alternating Hang Clean demonstration
Primary muscle
Biceps
Also works
Forearms and Shoulders
Equipment
Kettlebell
Level
Intermediate
Category
Biceps

How to do Kettlebell Double Alternating Hang Clean, step by step

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Allow the kettlebells to hang straight down in front of your body.
  4. In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
  5. As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
  6. Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
  7. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Muscles worked

Kettlebell Double Alternating Hang Clean works your biceps as the main mover, with help from your forearms and shoulders.

Track Kettlebell Double Alternating Hang Clean in SPLYT

Kettlebell Double Alternating Hang Clean is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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