Kettlebell Double Alternating Hang Clean Exercise Guide
Exercise Profile
- Target
- Brachialis
- Equipment
- Kettlebell
- Body Part
- Upper Arms
- Primary Muscle
- Brachialis
- Secondary Muscles
- Deltoid Anterior, Brachioradialis, Pectoralis Major Clavicular Head, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Double Alternating Hang Clean
How to: Kettlebell Double Alternating Hang Clean
- Start in a standing position with a kettlebell in each hand at arm's length.
- Bend at the hips and knees to lower the kettlebells towards the ground.
- In one motion, pull the kettlebells upwards as you simultaneously drop your hips and bend your knees.
- As one kettlebell reaches shoulder height, drop the other one back down and alternate.
- Complete the desired amount of reps, maintaining control and proper form throughout.
Common Mistakes
- Allowing the back to round during the lift.
- Using too much lower body momentum instead of arm strength.
- Not alternating properly between the arms.
Modifications
- Use one kettlebell at a time to reduce the load.
- Perform the exercise with a lighter kettlebell for beginners.
Tips
- Keep your back straight and core engaged throughout the movement.
- Ensure a fluid motion while alternating the kettlebells.
- Start with lighter weights to master the form before increasing resistance.
Kettlebell Double Alternating Hang Clean Alternatives
Tags
strength
kettlebell
upper arms
clean
dynamic
fitness