Alternating Kettlebell Hang Double Clean
Explosive full-body workout! Alternating kettlebell cleans build strength, power, and coordination. Get ready to sweat!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand in front of your thighs with palms facing you.
2. Push your hips back and slightly bend your knees to lower the kettlebells just above your knees, keeping your back straight. This is the hang position.
3. Explosively extend your hips and knees to generate upward momentum on one kettlebell, pulling it toward your shoulder. Rotate your wrist so that at the top of the movement, your palm is facing your body and the kettlebell rests on your forearm and biceps (the clean position).
4. Carefully lower the kettlebell back to the starting hang position and repeat the movement with the other arm.
5. Continue to alternate arms for the desired number of repetitions, maintaining proper form throughout the exercise.
Remember to perform the exercise with control, using the power from your hips and legs to create momentum for the clean. Keep your core tight throughout the exercise to protect your spine and to provide stability.
---