Alternating Hang Clean

Alternating Hang Clean is a great exercise that works the entire body. It involves lifting two kettlebells from the ground to your shoulders. To start, push your hips back and look straight ahead. Then, extend through the legs and hips as you pull one kettlebell towards your shoulder and rotate your wrist. Lower the kettlebell to a hanging position, and repeat with the other kettlebell. This exercise is great for building strength, power, and stability.

1. Start by placing two kettlebells between your feet. Make sure they are evenly spaced and within reach.
2. To get into the starting position, push your butt back and look straight ahead. This will help maintain proper form throughout the exercise.
3. Next, clean one kettlebell to your shoulder. To do this, extend through your legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you bring the kettlebell up.
4. While holding the kettlebell in a shoulder position, keep the other kettlebell in a hanging position. This will be the starting position for the next step.
5. Lower the kettlebell that is in the shoulder position back down to a hanging position. This can be done by bending your elbow and allowing the kettlebell to lower under control.
6. Once the kettlebell is in the hanging position, clean the alternate kettlebell to your shoulder. Repeat the same movement as before, extending through your legs and hips while rotating your wrist.
7. Continue alternating between cleaning the kettlebell to your shoulder and lowering it back down to a hanging position. Aim for a smooth and controlled movement throughout the exercise.

1. Warm up properly before attempting the Alternating Hang Clean exercise to prevent injury.
2. Ensure that you have proper form and technique before adding weight to the exercise.
3. Start with lighter kettlebells and gradually increase the weight as you progress.
4. Engage your core muscles throughout the exercise to maintain stability and prevent lower back strain.
5. Keep your back straight and chest lifted throughout the movement to avoid rounding your back.
6. Avoid using momentum to lift the kettlebells. Focus on controlled and smooth movements.
7. Do not rush the exercise. Take your time to perform each repetition with proper form.
8. Use a grip that feels comfortable and secure to prevent the kettlebells from slipping out of your hands.
9. Listen to your body and stop if you experience any pain or discomfort during the exercise.
10. Consult with a fitness professional if you have any pre-existing injuries or medical conditions before attempting this exercise.

To incorporate the Alternating Hang Clean into your workouts, you can include it as part of a full-body strength training routine or a kettlebell-focused workout. Here are a few ways to incorporate this exercise: 1. Full-Body Strength Workout: - Begin with a dynamic warm-up to prepare your body for the workout. - Perform compound exercises such as squats, deadlifts, and rows to target major muscle groups. - Include the Alternating Hang Clean as one of your upper body exercises. - Perform 3-4 sets of 8-12 repetitions, focusing on maintaining proper form and control throughout each movement. - Rest for 60-90 seconds between sets. - Finish your workout with a cool-down and stretching routine. 2. Kettlebell Circuit: - Design a circuit workout consisting of different kettlebell exercises. - Include the Alternating Hang Clean as one of the stations in your circuit. - Perform each exercise for a set amount of time (e.g., 30 seconds) or a specific number of repetitions. - Move from one exercise to the next with minimal rest in between. - Complete the circuit 2-3 times, resting for 1-2 minutes between circuits. - Make sure to use an appropriate weight for your fitness level and focus on maintaining proper form throughout the circuit. 3. Superset or Tri-set: - Pair the Alternating Hang Clean with another exercise that complements its movement