Alternating Hang Clean

Legs · Kettlebell

How to do it

Two kettlebells hanging at mid-thigh, hips back and back flat. Extend hips and knees hard to bring **one only** up close to your body and, as it reaches chest height, rotate your wrist through the handle to catch it on your forearm. Lower it and do the other. The power comes from the hips; the arm only steers. You feel legs and glutes on the pull and your forearm holding on. The classic mistake is pulling with the arm from the bottom, which turns the clean into a slow row.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Calves, Forearms, Glutes, Back

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