Advanced
KETTLEBELL DOUBLE ALTERNATING HANG CLEAN
Upper arms
Body Part
Biceps
Target Muscle
Kettlebell
Equipment
Advanced
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3
Step:3 Allow the kettlebells to hang straight down in front of your body.
4
Step:4 In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
5
Step:5 As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
6
Step:6 Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
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Step:7 Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
