Kettlebell Double Alternating Hang Clean
The Kettlebell Double Alternating Hang Clean is a dynamic and powerful exercise that targets multiple muscles in your lower and upper body, making it a fantastic addition to any strength and conditioning routine. This exercise primarily works your quadriceps, hamstrings, glutes, calves, and shoulders, while also engaging your core and forearms. To perform the Kettlebell Double Alternating Hang Clean, you'll need two kettlebells of equal weight. Start by standing with your feet shoulder-width apart and the kettlebells resting on the floor between your legs. Hinge at your hips and slightly bend your knees, maintaining a neutral spine. Grab the kettlebells with an overhand grip. With an explosive movement, extend your hips and knees, pulling the kettlebells up towards your chest. As you do so, rotate your wrists to bring the kettlebells up to your shoulders, resting just outside your body. Your elbows should be pointed out to the sides, and your palms should be facing each other. To complete the movement, reverse the motion by lowering the kettlebells back down to the starting position between your legs. Repeat the exercise for the desired number of repetitions, alternating the kettlebell that you clean with each repetition. The Kettlebell Double Alternating Hang Clean is highly effective for developing strength, power, and coordination. It is important to maintain a proper form throughout the exercise to maximize its benefits and reduce the risk of injury. If performed correctly and consistently, this exercise can help you improve your overall fitness and enhance your athletic performance. So grab those kettlebells and get ready to take your training to the next level!
- Stand tall with your feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip (palms facing your body).
- Engage your core and slightly bend your knees as you hinge at the hips, lowering the kettlebells towards the ground.
- In one fluid motion, explosively extend your hips, knees, and ankles, while simultaneously pulling the kettlebells towards your upper body by raising your elbows.
- Continue pulling until the kettlebells reach shoulder height, while keeping your elbows high and the kettlebells close to your body.
- Once at shoulder height, quickly rotate your elbows underneath the kettlebells, 'catching' them in the rack position (kettlebells resting on the front of your shoulders).
- Pause for a moment in the rack position and then carefully lower the kettlebells back down to the starting position, making sure to control the descent.
- Repeat the movement, alternating between your right and left arms, for the desired number of repetitions.
Tips & Tricks
- Focus on maintaining a strong and stable core throughout the exercise.
- Engage your glutes and legs to generate power and drive the kettlebell up.
- Keep your arms close to your body and avoid using excessive momentum.
- Maintain a slight bend in your knees and initiate the movement from the hips.
- Exhale forcefully as you clean the kettlebell up, and inhale on the descent.
- Start with a lighter kettlebell to work on your technique before progressing to heavier weights.
- Ensure you have a solid grip on the kettlebell to minimize the risk of it slipping from your hands.
- Perform regular mobility exercises to improve your flexibility and range of motion.
- Take breaks and rest as needed to prevent fatigue and maintain good form.
- Include other compound exercises in your workout routine to complement the benefits of the kettlebell double alternating hang clean.