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Intermediate
Biceps
Kettlebell Double Alternating Hang Clean
This exercise strengthens your arms and shoulders using two kettlebells. You use a quick leg and hip movement to lift the weights from a low hanging position up to your shoulders in a switching pattern.
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How to Perform
- 1Stand with your feet apart as wide as your shoulders. Hold a kettlebell in each hand with your palms facing your body.
- 2Bend your knees a little and lean forward at your hips. Keep your back flat and your chest lifted.
- 3Let the kettlebells hang straight down in front of you.
- 4In one smooth move, quickly straighten your legs and hips while lifting your shoulders.
- 5As the weights go up, pull them toward your shoulders. Keep your elbows high and out to the sides.
- 6Catch the weights at shoulder height. Your palms should face inward and your elbows should point forward.
- 7Lower the weights back down to the start and do it again.
Exercise Info
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