The Kettlebell Alternating Hang Clean is a full-body exercise that targets multiple muscle groups, including the shoulders, back, legs, and core. It is a dynamic movement that requires coordination, balance, and power.
How to perform
Here are step-by-step instructions on how to perform the Kettlebell Alternating Hang Clean:1. Start by standing with your feet hip-width apart, holding a kettlebell in each hand with a neutral grip (palms facing towards your body).
2. Bend at the hips and knees to lower the kettlebells towards the ground. Keep your back flat and chest up throughout the movement.
3. Explosively extend your hips and knees to generate momentum as you pull the kettlebells upwards towards your shoulders.
4. As the kettlebells reach shoulder height, rotate your wrists and elbows under the bells to catch them in the racked position. Your elbows should be pointed forward and your wrists straight.
5. Slowly lower the kettlebells back down to the starting position, keeping your core engaged and back flat.
6. Repeat the movement with the opposite arm, alternating sides with each repetition.
7. Aim to perform 8-12 repetitions on each arm for 3-4 sets, with a rest period in between sets.
Make sure to use proper form and technique throughout the exercise to prevent injury and maximize the effectiveness of the movement. It's always a good idea to start with a lighter weight until you have mastered the technique before progressing to heavier kettlebells.
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.