Alternating Hang Clean

An explosive pulling movement that develops posterior chain power while improving coordination and timing. Builds functional strength for athletic movements requiring hip drive and coordination.

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Category: strength
Level: intermediate
Force: pull
Mechanic: compound
Equipment: kettlebell

Instructions

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Tips

Drive through legs and hips explosively
Keep the kettlebell close to your body during the pull
Rotate wrist at the top to catch cleanly
Maintain straight back throughout the movement

Common mistakes

Pulling with arms instead of driving with hips
Allowing the kettlebell to swing away from the body
Not rotating the wrist properly at the catch

Safety

Master the hip hinge pattern before attempting. Use appropriate weight to maintain proper form throughout all repetitions. Avoid if experiencing lower back issues.

Variations

Two-Arm Kettlebell Clean
Kettlebell Snatches
Snatch Pull
Continental Clean
One-Arm Dumbbell Row