Kettlebell alternating hang clean

How to do it

1. 1Stand with feet shoulder‑width apart, holding a kettlebell in each hand with a pronated grip.
2. 2Slightly bend the knees and hinge forward at the hips, keeping the back straight and chest up.
3. 3Let the kettlebells hang in front of your body with arms fully extended.
4. 4In one fluid motion, explosively extend the hips, shrug the shoulders, and pull the kettlebells to your shoulders.
5. 5When the kettlebells reach shoulder height, rotate the wrists and catch them in a rack position, palms facing inward and the kettlebells resting on the outer forearms.
6. 6Lower the kettlebells back to the start and repeat the movement with the opposite arm.
7. 7Continue alternating arms for the desired number of reps.

More forearms exercises

• Smith standing back wrist curlSmith machine
• Dumbbell over bench revers wrist curlDumbbells
• Lever gripper handsLeverage machine
• Dumbbell one arm wrist curlDumbbells
• Dumbbell one arm reverse wrist curlDumbbells
• Finger curlsBarbell
• Band reverse wrist curlResistance band
• Cable reverse wrist curlCable

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.