kettlebell double alternating hang clean
The kettlebell double alternating hang clean is a dynamic exercise that targets the biceps while also engaging the forearms and shoulders. It involves explosive hip and knee extension to lift the kettlebells from a hanging position to shoulder height in an alternating fashion.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearmsshoulders
Instructions
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Allow the kettlebells to hang straight down in front of your body.
- In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
- As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
- Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
