Alternating Hang Clean
How to do the Alternating Hang Clean
- 1
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2
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.
- 3
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
How to program the Alternating Hang Clean
Sets and reps
As a compound movement, the Alternating Hang Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Alternating Hang Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Alternating Hang Clean into a plan
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Frequently asked questions
What muscles does the Alternating Hang Clean work?
The Alternating Hang Clean primarily targets the Hamstrings. It also recruits the Biceps, Calves, Forearms, Glutes, Lower Back, Traps as supporting muscles.
What equipment do I need for the Alternating Hang Clean?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Alternating Hang Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
