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Double Kettlebell Alternating Hang Clean

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

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

How to do the double kettlebell 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.
  3. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Muscles worked

Primary: HamstringsSecondary: BicepsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: QuadsSecondary: 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.

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Double Kettlebell 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 double kettlebell alternating hang clean work?

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

How many sets and reps of double kettlebell 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 double kettlebell 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.

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