Barbell Romanian Deadlift
Hamstrings, Glutes
Legs / Intermediate / Compound (multi-joint)
Alternating Hang Clean
A kettlebell explosive exercise for the hamstrings, with the biceps, calves and forearms assisting.
At a glance
- Primary
- Hamstrings
- Secondary
- Biceps, Calves, Forearms & grip, Glutes, Lower back (erectors), Upper traps
- Equipment
- Kettlebell
- Movement pattern
- Hip hinge
- Level
- Intermediate
- Type
- Legs, Compound (multi-joint), One side at a time, Explosive
Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.
How to do it
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Muscles worked
FrontBack
- Primary: Hamstrings
- Secondary: Biceps, Calves, Forearms & grip, Glutes, Lower back (erectors), Upper traps
Best for
How specific this exercise is to each movement.
- Sprinting94%Max-velocity ground contact
- General strength (full body)87%Lower body
- Football / soccer79%
- Rowing (boat / erg)78%Catch, Body swing
- Yoga75%Backbends & folds
- Golf swing62%Address & backswing
Similar exercises
Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.