Alternating Hang Clean

Alternating Hang Clean is a explosive strength – kettlebell clean exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings
Secondary muscles: Quadriceps, Trapezius, Forearms, Abdominals
Exercise type: Explosive strength – kettlebell clean

Exercise technique

Weights
Grasp two kettlebells between your legs.
Hang
Hinge at your hips and hold the weights hanging around knee height.
Drive
Accelerate one weight through hip and leg extension.
Close path
Guide the working elbow close to your torso.
Rack
Insert your hand through the handle and settle the bell gently against your forearm.
Lower
Return the racked weight to the hang.
Switch
Bring the other weight to your shoulder along the same close path.

Key technique points

Do not swing the waiting kettlebell.
Do not flip the bell over your wrist.
Generate clean power from your hips.
Receive the weight at your shoulder without impact.
Do not rush the switch before lowering is complete.
Do not use your arms as in a biceps curl.

Common mistakes

Forearm impact

A wide arc makes the bell strike your arm.

Swinging the waiting hand

This disrupts balance between the two loads.

Early elbow flexion

Arm pulling takes priority over leg drive.

Rotating the torso

The unilateral pull changes pelvic orientation.

Relaxing in the hang

This loses tension for the next drive.

Harsh descent

The kettlebell loads the arm with a sudden downward pull.

Frequently asked questions