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Alternating Kettlebell Hang Clean

Single-kettlebell hang clean alternating hands at the controlled bottom position to train hip power, rack timing, and coordination on both sides.

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Alternating Kettlebell Hang Clean demonstration

Exercise overview

Training details

GlutesHamstringsShouldersUpper BackForearms

Equipment

Kettlebell

Sets × reps

3 × 6 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with one kettlebell hanging from one hand between the thighs and the feet about shoulder-width apart.
  2. 02Hinge at the hips, then extend them forcefully to accelerate the kettlebell upward.
  3. 03Keep the bell close and guide the hand around the handle so it settles softly into the rack position.
  4. 04Guide the kettlebell back to the hang and transfer it to the other hand only when the handle is controlled at the bottom.
  5. 05Repeat the clean on the other side and continue alternating without losing hinge or rack position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Hang Power CleanRelated variationKettlebell Bottoms Up Hang CleanRelated variationKettlebell Hang Power Clean & Push Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell SwingComparable substituteDumbbell CleanComparable substituteAlternating-Hand Kettlebell SwingComparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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