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Alternating Hang Clean

Performed alternating sides to keep constant tension on both limbs, this variation primarily targets your Hamstrings, with support from Biceps, Calves, Forearms, Glutes, Lower Back, Traps. It requires kettlebell and is best suited to intermediate lifters.

Intermediate level · Equipment: Kettlebell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Biceps, Calves, Forearms, Glutes, Lower Back, Traps

How to perform Alternating Hang Clean

  1. Step 1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  2. Step 2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
  3. Step 3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Frequently asked questions

Which muscles are primarily targeted during the alternating hang clean?

The movement primarily targets the hamstrings through a powerful hip hinge. It also engages the glutes and spinal erectors to stabilize the load during the pull and catch phases.

How should I maintain proper form during the catch phase?

Keep the core braced and receive the weight with a slight knee bend to absorb the impact. Ensure the weight stays close to the body to prevent excessive strain on the lower back.

What is a common mistake to avoid when performing this exercise?

Avoid using the arms to pull the weight up; the momentum should come from an explosive hip extension. Do not round the lumbar spine when hinging to the hang position.

How can beginners safely progress to the alternating hang clean?

Start by mastering the Romanian deadlift and the single-arm kettlebell swing to build hinge proficiency. Practice the movement with a light medicine ball before moving to heavier implements.

What is the recommended set and rep range for power development?

Perform 3 to 5 sets of 6 to 10 total repetitions to maintain high power output and technical precision. Focus on explosive speed rather than training to muscular failure.

Sample sets & reps for Alternating Hang Clean

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • 90/90 Hamstring — stretch
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band
  • Box Jump (Multiple Response) — box

See all Hamstrings exercises →

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