Double Kettlebell Alternating Hang Clean
The Double Kettlebell Alternating Hang Clean is a great exercise for building core and upper body strength. It starts with two kettlebells placed between your feet and then requires you to push your butt back and look straight ahead. You then clean one kettlebell to your shoulder and hold on to the other. With a fluid motion, you lower the top kettlebell while driving the bottom kettlebell up. This exercise is a great way to improve your strength and endurance and can be used as part of a larger workout routine.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Kettlebells
Benefits Of This Exercise
- Improves core and upper body strength
- Increases muscular endurance
- Improves coordination and agility
- Builds explosive power
- Can be done with minimal equipment
- Can be used as part of a larger workout routine
Step by Step Instructions For Double Kettlebell Alternating Hang Clean
- Begin by positioning two kettlebells in front of you, between your feet. Make sure they are placed evenly and securely.
- To assume the starting position, push your buttocks back and maintain a straight gaze ahead. This will ensure proper alignment and engagement of the core.
- Next, execute a clean movement with one of the kettlebells, bringing it up to your shoulder. Maintain a firm grip on the other kettlebell throughout the exercise.
- Now, in a smooth and continuous motion, begin lowering the kettlebell that is positioned on top while simultaneously driving the kettlebell that is positioned at the bottom upwards.
Warm Up Tips
- Start by placing two kettlebells between your feet.
- Push your butt back and look straight ahead to get into the starting position.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell.
- With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
- Repeat the movement, alternating between the kettlebells.
- Focus on engaging your core and upper body muscles throughout the exercise.
- Keep a steady pace and maintain proper form to maximize the effectiveness of the exercise.
- Remember to breathe properly and stay hydrated during your workout.
- Gradually increase the weight of the kettlebells as you become more comfortable and stronger.
- Include the Double Kettlebell Alternating Hang Clean as part of a well-rounded workout routine to target multiple muscle groups.
Double Kettlebell Alternating Hang Clean Safety Tips
- Ensure proper form: It is important to maintain proper form throughout the exercise to prevent injury. Make sure to push your butt back and look straight ahead when starting the exercise.
- Start with lighter weights: If you are new to this exercise or kettlebell training in general, start with lighter weights to avoid strain and injury. Gradually increase the weight as you become more comfortable and confident.
- Engage your core: To maximize the benefits of this exercise and protect your lower back, engage your core muscles throughout the movement. This will help stabilize your body and prevent any unnecessary strain on your back.
- Use a fluid motion: To perform the double kettlebell alternating hang clean correctly, it is important to use a fluid motion. Avoid jerky movements or using excessive force, as this can increase the risk of injury.
- Listen to your body: Pay attention to how your body feels during the exercise. If you experience any pain or discomfort, stop immediately and consult a fitness professional or healthcare provider.
- Warm up and cool down: Before starting the double kettlebell alternating hang clean, make sure to warm up your muscles with some light cardio and dynamic stretches. After completing the exercise, take the time to cool down and stretch to prevent muscle soreness.
- Progress gradually: As with any exercise, it is important to progress gradually and not push yourself too hard too soon. Increase the weight
Incorporating Into Other Workouts
To incorporate the Double Kettlebell Alternating Hang Clean into your workouts, you can follow these steps:
1. Warm up: Before starting any exercise, it's important to warm up your body. Spend 5-10 minutes doing dynamic stretches or light cardio exercises to get your muscles warm and ready for the workout.
2. Set up: Place two kettlebells between your feet. Make sure they are at a comfortable distance apart and that you can easily reach them.
3. Starting position: To get in the starting position, push your butt back and look straight ahead. This will engage your core and prepare your body for the movement.
4. Clean one kettlebell: Using a controlled motion, lift one kettlebell up to your shoulder. Make sure to maintain proper form and engage your muscles throughout the movement.
5. Hold on to the other kettlebell: While holding the first kettlebell at your shoulder, grip the other kettlebell firmly with your other hand. This will help stabilize your body and engage your upper body muscles.
6. Perform the alternating hang clean: With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up. The movement should be controlled and smooth, focusing on engaging your core and upper body muscles.
7. Repeat: Perform the alternating hang clean for your desired number of repetitions. Start with a lighter weight and gradually increase as you get stronger and more comfortable with the exercise.
8. Incorporate into your workout routine: The Double Kettle