Double Kettlebell Alternating Hang Clean
Muscles worked
Instructions
- 1Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2Clean one kettlebell to your shoulder and hold on to the other kettlebell.
- 3With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Double Kettlebell Alternating Hang Clean
The double kettlebell version of the alternating hang clean adds extra coordination and strength demand, since both arms carry load simultaneously while only one kettlebell is cleaned at a time. This fluid alternating rhythm keeps heart rate elevated while heavily taxing the hips, back, and grip. It's an excellent conditioning exercise for intermediate to advanced trainees looking to build strength-endurance and power in a single complex movement.
check_circleBenefits
- check_circleBuilds strength-endurance and power together
- check_circleHeavily challenges the hips, back and grip
- check_circleExcellent cardiovascular stimulus
- check_circleStrengthens bilateral coordination under load
lightbulbExecution tips
- lightbulbKeep a smooth rhythm between the two kettlebells
- lightbulbAlways control the descent of the hanging kettlebell
- lightbulbUse hip extension to generate power
- lightbulbStart with light kettlebells to master the timing
warningCommon mistakes
- warningLosing control of the hanging kettlebell
- warningRounding the back under fatigue
- warningPulling with the arms instead of the hips
- warningChoosing kettlebells too heavy too soon
helpFrequently asked questions
Is this harder than the single kettlebell version?expand_more
Yes, carrying load in both arms simultaneously clearly raises the coordination and strength demand.
Who is this exercise suited for?expand_more
It suits intermediate to advanced trainees already comfortable with the basic clean pattern.
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