Double Kettlebell Alternating Hang Clean

Hamstrings

Double Kettlebell Alternating Hang Clean

Double Kettlebell Alternating Hang Clean (Start)

Double Kettlebell Alternating Hang Clean (End)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell clean using two bells in which you alternate hands, working the hips and traps with each pull.

Strength

Primary musclesHamstrings

Secondary musclesBiceps Calves Forearms Glutes Lower Back Quadriceps Traps

Energy burned

≈ 44 kcalFor 3 × 8–12, rest 90s · ≈ 7.7 kcal/min

Estimate range 33–56 kcal (±25 %)

Muscle mass worked33 %

Effort during a set14.4 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 your feet hip-width apart and a kettlebell in each hand.
2Hinge your hips back and let the bells swing between your legs.
3Brace your core.

How to perform

1Drive your hips forward and pull one kettlebell up to your shoulder.
2Catch it in the rack position with your elbow close.
3Lower it back to the hang position.
4Repeat with the other bell.