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

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Kettlebell Double Alternating Hang Clean?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Related Exercises

kettlebell bottoms up clean from the hang position exercise demonstration showing proper form

kettlebell bottoms up clean from the hang position

bicepskettlebell
cable reverse one arm curl exercise demonstration showing proper form

cable reverse one arm curl

bicepscable
dumbbell incline biceps curl exercise demonstration showing proper form

dumbbell incline biceps curl

bicepsdumbbell
dumbbell seated inner biceps curl exercise demonstration showing proper form

dumbbell seated inner biceps curl

bicepsdumbbell
dumbbell seated biceps curl to shoulder press exercise demonstration showing proper form

dumbbell seated biceps curl to shoulder press

bicepsdumbbell
lever preacher curl v. 2 exercise demonstration showing proper form

lever preacher curl v. 2

bicepsleverage machine

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.

How often should I do the Kettlebell Double Alternating Hang Clean?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Kettlebell Double Alternating Hang Clean?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Kettlebell Double Alternating Hang Clean best for?

The Kettlebell Double Alternating Hang Clean fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

Track Kettlebell Double 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