Double Kettlebell 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 up close to your body, rotating the wrist to catch it on your forearm, while the other keeps hanging. Lower it and bring the other up without pausing. The hanging bell acts as a counterweight and makes the core work on every rep. The classic mistake is letting the bell drift away from your body on the way up: the closer it travels, the less the arm has to do and the less your back moves.

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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