GymPlan AI
Exercises › Hamstrings › Alternating Hang Clean

Alternating Hang Clean

Alternating Hang Clean is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your biceps, calves, forearms, glutes, lower back and traps.

💪 Hamstrings🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Alternating Hang Clean: starting position
Starting position
Alternating Hang Clean: end position
End position

How to do the alternating hang clean

  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.

Muscles worked

Primary: HamstringsSecondary: BicepsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your alternating hang clean with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Alternating Hang Clean alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the alternating hang clean work?

It mainly works your hamstrings; your biceps, calves, forearms, glutes, lower back and traps assist.

How many sets and reps of alternating hang clean should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the alternating hang clean good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →