kettlebell alternating hang clean
A lower arms exercise targeting the forearms, performed with kettlebell.
How to do kettlebell 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 in front of your body with your arms fully extended.
In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
Continue alternating arms for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track 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.
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 →