Kettlebell double 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 straight in front of your body.
4. 4In one fluid motion, explosively extend the hips and knees while shrugging the shoulders.
5. 5As the kettlebells rise, pull them toward your shoulders, keeping the elbows high and out to the sides.
6. 6Catch the kettlebells at shoulder height with palms facing inward and elbows pointing forward.
7. 7Lower the kettlebells back to the start and repeat for the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

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.