Kettlebell Double Alternating Hang Clean

bicepsupper armskettlebell

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

Kettlebell Double Alternating Hang Clean exercise demonstration showing proper form

How to Do the Kettlebell Double Alternating Hang Clean

Follow these steps to perform the Kettlebell Double 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 straight down in front of your body.
  4. 4In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
  5. 5As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
  6. 6Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
  7. 7Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Kettlebell Double Alternating Hang Clean Muscles Worked

Primary

biceps

Secondary

forearmsshoulders

Exercise Details

Equipment
kettlebell
Body Part
upper arms
Category
Extended

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Frequently Asked Questions

What muscles does the Kettlebell Double Alternating Hang Clean work?

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

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

The Kettlebell Double 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 Double 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 straight down in front of your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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