Kettlebell Alternating Hang Clean Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Kettlebell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Deltoid Anterior, Brachioradialis, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Kettlebell Clean
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Alternating Hang Clean
- Stand with feet shoulder-width apart holding a kettlebell in one hand.
- Start from a hanging position with the kettlebell held at arm's length.
- Use your hips to generate power and swing the kettlebell upward.
- As you pull the kettlebell up, switch hands at the top of the movement.
- Allow the kettlebell to return to the hanging position and repeat for the desired reps.
Common Mistakes
- Using excessive weight that compromises form.
- Not fully engaging the lats and core during the lift.
- Rounding the back instead of keeping it neutral.
Modifications
- Use a lighter kettlebell or perform the exercise without weight.
- Perform the movement seated to reduce strain on the lower back.
Tips
- Engage your core throughout the movement for stability.
- Ensure to keep your back straight and avoid rounding your shoulders.
- Use a kettlebell that is manageable to maintain form.
Kettlebell Alternating Hang Clean Alternatives
Tags
kettlebell
arms
strength
upper body
biceps
muscle building
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