Alternating Hang Clean
a.k.a. Kettlebell Clean, Alternating Kettlebell Clean, Alternating Kettlebell Hang Clean
Differentiation: Mechanics
This variation of a kettlebell clean is unique. Here is how: you use your entire body to swing the weight up to your shoulder. This movement uses nearly all of your muscles. You alternate between your left and right arm with each rep. Working individual sides helps you to intently focus on each side of your body individually.
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the two kettlebells on the floor.
4) Stand with your feet near the kettlebells.
5) Place your feet shoulder-width apart.
6) Squat to lower your torso and grasp a kettlebell in each hand, palms down.
7) Allow the kettlebells to hang between your legs, with your palms facing the front of your thighs.
8) Push your butt slightly backward.
9) ...and look straight ahead.
10) Bend your knees slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you pull one kettlebell up
3) ...until the kettlebell reaches your shoulder, rotating your wrist as your raise it.
4) Hold for a count of one second.
5) This is the ending position.
6) Inhale while you lower the kettlebell using a controlled movement back to its original hanging position.
7) Then, repeat with the other kettlebell.
8) Continue reps until you have completed a full set, using alternating arms for each rep.
Proper Form
Pay special attention to following proper form by...
Be sure you are comfortable using kettlebells and can properly transition your hold of the kettlebells in different ways.
Don't swing your body in an effort to lift the weight.
Keep your head up and looking straight ahead.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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