Double Kettlebell Alternating Hang Clean
The Double Kettlebell Alternating Hang Clean is a intermediate compound movement that activates 8 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The biceps and calves and forearms and glutes and lower back and quadriceps and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Double Kettlebell Alternating Hang Clean work?
The Double Kettlebell Alternating Hang Clean primarily works the Hamstrings. Secondary muscles include the Biceps, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps, which assist during the movement.
Is the Double Kettlebell Alternating Hang Clean good for beginners?
The Double Kettlebell Alternating Hang Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Double Kettlebell Alternating Hang Clean?
You need kettlebells to perform the Double Kettlebell Alternating Hang Clean. Most commercial gyms will have this available.
Track Your Progress
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