Exercise guide · Intermediate · Compound

Kettlebell Alternating Hang Clean: How to Do It & Muscles Worked

The kettlebell alternating hang clean is a dynamic exercise targeting the forearms, with significant involvement of the shoulders, traps, and core. It requires coordination, explosive power, and proper technique to safely transition the kettlebell from the hang to the rack position while alternating arms.

Primary muscles
Forearms
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell alternating hang clean
Front view: muscles worked by the kettlebell alternating hang clean. Primary: forearms. Secondary: abs, shoulders, obliques and traps.
Back view: muscles worked by the kettlebell alternating hang clean. Primary: forearms. Secondary: abs, shoulders, obliques and traps.
Primary Secondary

How to do the kettlebell alternating hang clean

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Step 3: Allow the kettlebells to hang in front of your body with your arms fully extended.
  4. Step 4: In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
  5. Step 5: As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
  6. Step 6: Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
  7. Step 7: Continue alternating arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell alternating hang clean by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Alternating Hang Clean alternatives

More exercises that train the forearms as their main target:

More forearms exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.