Double Kettlebell Alternating Hang Clean

A upper legs exercise targeting the hamstrings, performed with kettlebells.

Double Kettlebell Alternating Hang Clean demonstration
Double Kettlebell Alternating Hang Clean — demonstration

Body part

Upper Legs

Equipment

Kettlebells

Target muscles

Hamstrings

Secondary muscles

Biceps, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps

How to do Double Kettlebell Alternating Hang Clean

  1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

  2. Clean one kettlebell to your shoulder and hold on to the other kettlebell.

  3. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Muscles worked

Primary (target)

Hamstrings

Secondary

BicepsCalvesForearmsGlutesLower BackQuadricepsTraps

Related exercises

90/90 Hamstring

Body WeightHamstrings

Alternating Hang Clean

KettlebellsHamstrings

assisted prone hamstring

AssistedHamstrings

Ball Leg Curl

Exercise BallHamstrings

Band Good Morning

BandsHamstrings

Band Good Morning (Pull Through)

BandsHamstrings

All upper legs exercises →

Track Double Kettlebell Alternating Hang Clean in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

Download on the App StoreGet it on Google Play

Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →