Alternating Hang Clean

What it is

This dynamic exercise involves explosively cleaning a kettlebell from a hanging position to your shoulder, alternating sides. You will primarily build power in your hamstrings, glutes, and lower back. It also strengthens your biceps, forearms, calves, and trapezius muscles. This compound movement enhances coordination and muscle endurance.

Technique tips

• Keep your chest up and shoulders back throughout the movement.
• Generate power from your hips and legs, not just your arms.
• Allow the kettlebell to rotate smoothly around your wrist.
• Maintain a firm grip on the non-working kettlebell.
• Exhale forcefully as you drive the kettlebell upwards.
• Focus on a controlled descent to the hang position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.