Double Kettlebell Alternating Hang Clean

A kettlebell exercise starting from a hang position, alternately cleaning kettlebells to shoulder height. Develops pulling strength and power with total-body coordination.

Instructions

1. Place two kettlebells between your feet, slightly wider than hip-width apart.
2. Bend at your hips and knees to grasp both kettlebells, pushing your butt back and maintaining a neutral spine.
3. Look straight ahead and position your shoulders over the kettlebells.
4. Stand up with both kettlebells in the racked position at shoulder height, elbows bent and close to your body.
5. Let one kettlebell fall to your side while keeping the other at shoulder height.
6. Explosively pull the falling kettlebell back up to shoulder height by extending your hips and knees.
7. As you drive this kettlebell up, simultaneously lower the opposite kettlebell.
8. Continue alternating in a smooth, flowing pattern.
9. Maintain a strong upright posture and stable core throughout the movement.
10. Repeat for the prescribed number of repetitions or total reps on both sides.

Tips

• This movement combines the clean with an alternating pattern, developing power and coordination.
• The speed and fluidity of the alternating pattern is key—practice slower initially before building speed.
• Keep your elbows pointing down and slightly forward to protect your wrists and maintain proper form.
• Initiate the movement from your hips and knees, not just your arms; this is a total-body movement.
• Breathe rhythmically with the movement, exhaling as you pull the kettlebell up.
• This exercise is excellent for building explosive pulling power and grip strength.