Equipmentkettlebell
Difficultyintermediate
bicepsupper arms
Kettlebell Double Alternating Hang Clean
The kettlebell double alternating hang clean is a dynamic exercise that targets the biceps while also engaging the forearms and shoulders. It involves explosive hip and knee extension to lift the kettlebells from a hanging position to shoulder height in an alternating fashion.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
- 2.Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3.Allow the kettlebells to hang straight down in front of your body.
- 4.In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
- 5.As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
- 6.Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
- 7.Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Secondary Muscles
forearmsshoulders
Track Kettlebell Double Alternating Hang Clean in RepEight
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