Alternating Hang Clean

Hamstrings

Alternating Hang Clean

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell clean that starts from the hang position and brings the bell to the shoulder with a powerful hip drive, alternating hands.

Strength

Primary musclesHamstrings

Secondary musclesBiceps Calves Forearms Glutes Lower Back Traps

Energy burned

≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min

Estimate range 28–46 kcal (±25 %)

Muscle mass worked25 %

Effort during a set11.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet shoulder-width apart and a kettlebell in front of you.
2Hinge to grab the handle with one hand and stand with the bell at hip level.

How to perform

1Hinge your hips back and let the bell swing between your legs.
2Drive your hips forward forcefully and pull the bell up close to your body.
3Rotate your hand around the bell and catch it at your shoulder with a soft knee bend.
4Lower the bell back to the hang position under control.
5Switch hands and repeat.