StrengthintermediateKettlebells

Double Kettlebell Alternating Hang Clean

Primary

Hamstrings

Secondary

Biceps, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps

Equipment

Kettlebells

Level

intermediate

Double Kettlebell Alternating Hang Clean demonstration

Double Kettlebell Alternating Hang Clean, starting position

Double Kettlebell Alternating Hang Clean, finishing position

How to Perform

1Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2Clean one kettlebell to your shoulder and hold on to the other kettlebell.
3With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

Front

Back

HamstringsBicepsCalvesForearmsGlutesLower BackQuadricepsTraps

Exercise Details

Category: Strength
Force: pull
Mechanic: compound
Level: intermediate

Exercise Variations

At Home

Home workout modifications

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

Frequently Asked Questions

What muscles does Double Kettlebell Alternating Hang Clean work?

Double Kettlebell Alternating Hang Clean primarily targets the Hamstrings. It also works the Biceps, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps as secondary muscles.