Alternating Hang Clean

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Shoulders
Secondary Muscle:Calves, Lower Back, Traps,


  1. Stand straight with your feet slightly further than shoulder-width apart. Hold one kettlebell in each hand, arms extended downwards between your legs. This is your starting position.

  2. Bend your knees and move down into a squat until the kettlebells are almost touching the ground, then move back into the starting position. As you do so, raise one kettlebell to the corresponding shoulder. Hold for a second or two.

  3. Lower the kettlebell and go back into the crouch position, then stand up again, this time raising the other kettlebell to your shoulder. This counts as one repetition.

  4. Repeat for as many reps as needed.


  • When you move back up, try not to bounce.