bicepskettlebell
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
biceps
Secondary muscles
forearmsshoulders
Primary body parts
biceps
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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