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Home ExercisesKettlebell Alternating Hang Clean

Demonstration

AdvancedCompoundKettlebell

Kettlebell Alternating Hang Clean

Forearms · Lower Arms

5

sets

4–6

reps

3m

Rest time

~9

Calories / set

Log a set

Instructions

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 in front of your body with your arms fully extended.
4
In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
5
As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
6
Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
7
Continue alternating arms for the desired number of repetitions.

Muscles worked

Primary

Forearms

shoulders

Secondary

shoulderstrapscore

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Kettlebell Alternating Hang Clean · FitVault