Kettlebell Alternating Hang Clean

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Core Lower Body Shoulders

Muscle Activation

Bicep · Forearms · Upper Arms

70%

Hamstrings · Traps

30%

Equipment

Kettlebell

Setup / Starting Position

Stand with your feet hip-width apart, holding a kettlebell in each hand with an overhand grip.

Exercise Position

Keep your back straight and your shoulders pulled back.
Bend your knees slightly and hinge at your hips to lower the kettlebells towards the ground.

Form & Performance

Explosively extend your hips and knees to pull the kettlebells upward.
As the kettlebells reach chest height, quickly flip your wrists and catch them in a racked position at shoulder level.