The Kettlebell Double Alternating Hang Clean is a full-body exercise that targets the legs, back, shoulders, and core. It helps improve power, strength, and coordination.
How to perform
Step by step instructions:1. Stand with your feet hip-width apart, holding a kettlebell in each hand with your palms facing towards you.
2. Keep your chest up, shoulders back, and engage your core muscles.
3. Hinge at your hips and bend your knees slightly to lower the kettlebells down to just below your knees. This is the starting position.
4. Explosively drive through your legs and hips to extend your body upwards, shrug your shoulders, and pull the kettlebells up towards your shoulders.
5. Rotate your elbows under the kettlebells, catching them at shoulder height in the rack position.
6. Lower the kettlebells back down to the starting position, maintaining control and keeping your core engaged.
7. Repeat the movement on the other side, alternating between each arm for the desired number of repetitions.
8. Make sure to maintain proper form throughout the exercise and avoid using momentum to lift the kettlebells.
The Kettlebell Double Alternating Hang Clean can be incorporated into a full-body workout routine or used as a standalone exercise to challenge your strength and power.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.