Alternating Hang Clean

A intermediate strength exercise for the hamstrings, done with a kettlebell.

Alternating Hang Clean: finishing position

Main muscles: Hamstrings
Also works: Biceps, Calves, Forearms, Glutes, Lower back and Upper back
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Alternating Hang Clean

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternating Hang Clean

Questions

What muscles does the Alternating Hang Clean work?

Mainly the hamstrings, with the biceps, calves, forearms, glutes, lower back and upper back helping.

Is the Alternating Hang Clean good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Alternating Hang Clean?

Good alternatives that train the hamstrings: Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean, Kettlebell Hang Clean or Kettlebell One-Legged Deadlift.

How many sets and reps of the Alternating Hang Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).