Alternating Hang Clean

Technique

How to perform Alternating Hang Clean

1. Stand over two kettlebells, bend the knees and hinge at the hips to grasp both handles.
2. Bring the bells into a hanging position while maintaining a steady trunk.
3. Use coordinated hip and leg drive to guide one bell upward close to your body.
4. Bend that elbow and turn the hand into the handle so the bell settles into the shoulder rack rather than swinging over the wrist.
5. Keep the other bell hanging under control.
6. Lower the racked bell back to the hang, then clean the other side in the same manner.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.