Kettlebell Double Alternating Hang Clean
Gym Exercise Card
Equipment
The kettlebell double alternating hang clean is a dynamic exercise that develops explosive power, coordination, and full-body strength. It primarily targets the hips, shoulders, and core while improving grip strength and cardiovascular fitness.
How to do it
- Start with feet shoulder-width apart, holding kettlebells in each hand.
- Engage your core and hinge at the hips to initiate a swing with both kettlebells.
- Drive through the hips to pull kettlebells to shoulder height, alternating arms.
- Catch one kettlebell at shoulder height while keeping the other swinging.
- Repeat for the desired number of reps, maintaining smooth, controlled movements.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Biceps Brachii Erector Spinae Hamstrings Trapezius Upper Fibers
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