Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Starting position
End position
How to Do Alternating Hang Clean
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Muscles Worked
Alternatives to Alternating Hang Clean
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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3
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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5
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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6
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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8
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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10
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Frequently Asked Questions
What muscles do alternating hang clean work?
Alternating Hang Clean primarily works the hamstrings. The biceps, calves, forearms, glutes, lower back and traps assist as secondary muscles.
What equipment do I need for alternating hang clean?
Alternating Hang Clean uses kettlebell.
Alternating Hang Clean: is it suitable for beginners?
Alternating Hang Clean is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of alternating hang clean?
Double Kettlebell Alternating Hang Clean, Smith Machine Hang Power Clean, Kettlebell Hang Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my alternating hang clean reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; alternating hang clean can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Alternating Hang Clean with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.