Exercise guide
Alternating Hang Clean
The Alternating Hang Clean is a kettlebell exercise that moves one bell from a hanging position to the shoulder while the other remains down. Each clean is powered mainly by the hips and legs rather than by curling the weight with the arm. The hamstrings, glutes, back, traps, forearms, and calves all contribute to the movement.
Training context
Setup cues for the Alternating Hang Clean
Begin with both kettlebells hanging between or just in front of the legs. Hinge at the hips, keep your feet firmly planted, and create enough space for one bell to travel into the rack position without colliding with the other.
The kettlebell should stay close to the body as it rises. A wide swing or hard impact against the forearm usually means the bell is traveling too far away from you.
Technique overview
Drive the clean with the hips
Hinge slightly and use a quick extension of the hips and knees to guide one kettlebell upward. Keep the elbow close, rotate the hand around the bell, and receive it softly at the shoulder. Lower it back to the hang before cleaning the opposite side. Avoid turning the clean into a slow biceps curl or letting the kettlebell crash into the forearm.
Treat this as an overview and use a range, pace, and setup you can control.