kettlebell double alternating hang clean
kettlebell double alternating hang clean exercise guide with muscles, equipment, animation and step-by-step instructions. Target: biceps. Equipment: kettlebell.
- Target muscle
- biceps
- Muscle group
- forearms
- Body part
- upper arms
- Equipment
- kettlebell
Secondary muscles
forearms, shoulders
How to perform
- 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.