Kettlebell Alternating Hang Clean

forearmslower armskettlebell

Learn how to do the Kettlebell Alternating Hang Clean with proper form and technique. This kettlebell exercise primarily targets your Forearms, with secondary emphasis on Shoulders, Traps, Core.

Kettlebell Alternating Hang Clean exercise demonstration showing proper form

How to Do the Kettlebell Alternating Hang Clean

Follow these steps to perform the Kettlebell Alternating Hang Clean with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Allow the kettlebells to hang in front of your body with your arms fully extended.
  4. 4In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
  5. 5As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
  6. 6Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
  7. 7Continue alternating arms for the desired number of repetitions.

Kettlebell Alternating Hang Clean Muscles Worked

Primary

forearms

Secondary

shoulderstrapscore

Exercise Details

Equipment
kettlebell
Body Part
lower arms
Category
Extended

Related Exercises

dumbbell finger curls demonstration

dumbbell finger curls

forearmsdumbbell
barbell wrist curl demonstration

barbell wrist curl

forearmsbarbell
band reverse wrist curl demonstration

band reverse wrist curl

forearmsband
lever gripper hands demonstration

lever gripper hands

forearmsleverage machine
dumbbell one arm seated neutral wrist curl demonstration

dumbbell one arm seated neutral wrist curl

forearmsdumbbell
barbell standing back wrist curl demonstration

barbell standing back wrist curl

forearmsbarbell

Frequently Asked Questions

What muscles does the Kettlebell Alternating Hang Clean work?

The Kettlebell Alternating Hang Clean primarily targets your Forearms. Secondary muscles worked include Shoulders, Traps, Core. This makes it an effective exercise for developing your lower arms.

What equipment do I need for the Kettlebell Alternating Hang Clean?

The Kettlebell Alternating Hang Clean requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Alternating Hang Clean with proper form?

Start by stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the kettlebells to hang in front of your body with your arms fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Track Kettlebell Alternating Hang Clean in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS