Start
End
LegsIntermediateKettlebell
Alternating Hang Clean
كلين معلق بالتبادل
Target Muscles
HamstringsBicepsCalvesForearmsGlutesLower BackTraps
Blue = primary · Gray = secondary
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- 1
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2
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.
- 3
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
