Kettlebell Double Alternating Hang Clean

Advanced

Biceps

Kettlebell

The point of Kettlebell Double Alternating Hang Clean is control through the whole range; an offset kettlebell centre of mass is how it gets there.

How to do Kettlebell Double Alternating Hang Clean

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Allow the kettlebells to hang straight down in front of your body.
In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

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Kettlebell Double Alternating Hang Clean Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Keep the set crisp and stop when speed drops.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Own the rack position before adding size.

Common Kettlebell Double Alternating Hang Clean Mistakes

Losing the rack position as the set drags on

End the set the moment the bell drifts off the forearm.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Kettlebell Double Alternating Hang Clean

Easier progression

Dumbbell Bicep Curl On Exercise Ball With Leg Raised

Swap Kettlebell Double Alternating Hang Clean For

Dumbbell Cross Body Hammer Curl

Cable Squatting Curl

Barbell Prone Incline Curl

Kettlebell Double Alternating Hang Clean — Frequently Asked Questions

How do you do the Kettlebell Double Alternating Hang Clean?

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the kettlebells to hang straight down in front of your body. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Kettlebell Double Alternating Hang Clean work?

The Kettlebell Double Alternating Hang Clean primarily targets the biceps. It is classified as a arms exercise and is performed with a kettlebell.

How many sets and reps of the Kettlebell Double Alternating Hang Clean should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Double Alternating Hang Clean good for beginners?

Not usually. The Kettlebell Double Alternating Hang Clean is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Kettlebell Double Alternating Hang Clean?

Try the Dumbbell Cross Body Hammer Curl, Cable Squatting Curl or the Barbell Prone Incline Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.