Legs / Intermediate / Compound (multi-joint)

Double Kettlebell 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), Quads, 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

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

• ✗ Swinging the bell out and letting it crash onto the forearm.

  Why it hurts: The impact bruises the wrist and forearm.

  ✓ Instead: Keep the elbow close, pull the bell in a tight path and rotate the hand around the handle.

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