kettlebell double alternating hang clean
kettlebell double alternating hang clean is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
Step 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Step 3
Allow the kettlebells to hang straight down in front of your body.
Step 4
In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
Step 5
As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
Step 6
Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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