Alternating Hang Clean
Alternating Hang Clean is a compound strength exercise using kettlebells that trains the hamstrings.
StrengthKettlebellsIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Biceps, Calves, Forearms, Glutes, Lower Back, Traps
How to do it
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Alternating Hang Clean from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
