Double Kettlebell Alternating Hang Clean

What it is

This dynamic exercise uses two kettlebells to build power and strength. You will alternate a hang clean movement from one side to the other in a fluid motion. It primarily works your hamstrings, with strong engagement of your glutes, quadriceps, and lower back.

Technique tips

• Keep your chest up as you initiate the movement.
• Drive powerfully through your heels to explode the kettlebell up.
• Keep your core engaged throughout to protect your spine.
• Let your hips and legs do the work, not your arms.
• Control the kettlebell's descent before the next clean.
• Breathe out forcefully as you drive the kettlebell upward.

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.