Biceps exercise · kettlebell
Kettlebell Double Alternating Hang Clean
The kettlebell double alternating hang clean is a kettlebell exercise that targets the biceps, with the forearms and shoulders assisting.
- Target muscle
- Biceps
- Also works
- Forearms, shoulders
- Equipment
- Kettlebell
- Body part
- Upper arms
How to do the kettlebell double 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 straight down in front of your body.
- In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
- As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
- Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every kettlebell exercise.
