Double Kettlebell Alternating Hang Clean
a.k.a. Alternating Kettlebell Clean
Differentiation: Mechanics
This variation of a kettlebell clean differs from other exercises because you alternate lifting a kettlebell up to each shoulder, which allows 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 between the two 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 at your crotch
8) Bend your knees slightly.
9) Point your head straight ahead.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While holding a kettlebell stationary in your left hand, exhale while you lift the right kettlebell...
3) ...until the kettlebell reaches your right shoulder, |as you lift your wrist should twist forward.
4) Inhale while you lower the left kettlebell as you raise the left kettlebell to your left shoulder.
5) This is the ending position.
6) 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 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.