Double Kettlebell Alternating Hang Clean

Double Kettlebell Alternating Hang Clean is a coordinated explosive strength – double kettlebell 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: Coordinated explosive strength – double kettlebell

Exercise technique

Prepare
Hold both kettlebells hanging near knee level.
First rack
Use hip drive to clean one weight to your shoulder.
Start lowering
Direct the shoulder-level weight downward.
Opposite pull
At the same time, accelerate the lower kettlebell with hip extension.
Hand insertion
Smoothly pass the rising hand into the handle.
Catch
As one weight reaches the rack, the other should reach the hang.
Cycle
Switch sides while maintaining reciprocal timing.

Key technique points

Do not clean both kettlebells to the rack at once.
Do not release control of the descending weight.
Follow a close path to soften shoulder impact.
Avoid rotating your hips sideways.
Prevent the handles from colliding during the transition.
Do not let rhythm exceed your control of the loads.

Common mistakes

Confused timing

Both loads reach the same point and their paths overlap.

Arm curling

Arm pulling replaces explosive hip contribution.

Wide arc

The weight lands hard on the forearm.

Torso twisting

The alternating loads change the pelvis direction.

Dropping the weight

The descending load jerks the shoulder suddenly.

Handle collision

An overly narrow central path brings the weights together.

Frequently asked questions