The kettlebell double alternating hang clean is a dynamic exercise that targets the bicep 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.
Also Works
ForearmsShoulders
How to Perform
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.
Pro Tips
•Drive both kettlebells from the hang position simultaneously using hip extension, but alternate which hand re-cleans on each rep.
•Maintain a strong rack position with elbows tight and kettlebells resting against your forearms between reps.
•Keep your chest up and back flat throughout the hip hinge to protect the lumbar spine under the doubled load.
Common Mistakes
•Pulling with the arms instead of using hip drive, which quickly fatigues the biceps and forearms.
•Letting the kettlebells swing too far forward on the hang, losing the hinge position.
•Not timing the catch properly, resulting in the kettlebells crashing into the forearms.
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