alternating hang clean

Description:

The alternating hang clean is a full-body exercise that involves using a dumbbell or kettlebell from the hanging position and lifting it explosively to the shoulder. This exercise enhances power, coordination, and stability while activating numerous muscle groups. It's an excellent exercise for athletic training for sports that require speed, strength, and functional fitness.

How to Perform the Exercise:

• 1. stand roughly feet hip-width apart, hold the kettlebell or dumbbell in your right arm extended
• 2. Keep the weight just above your knees
• 3. Drive your hipps forward and extend through your knees to create power to pull the weight upward
• 4. When the weight starts to move up, shrug your shoulders and bend your elbow to pull the dumbbell or kettlebell up to your shoulder
• 5. Catch the weight at the shoulder level with the knees slightly bent to absorb the impact
• 6. Lower the weight back to the starting position
• 7. Switch arms and begin the movement again.

Body Part Used:

full body

Equipment Required:

dumbbells, kettlebell

Primary Muscles Used:

quadriceps, hamstrings, glutes, trapezius

Secondary Muscles Used:

deltoids, forearms, core

Alternate Exercises:

single-arm dumbbell hang clean, barbell hang clean, dumbbell power clean

Form Tips:

ensure you are driving through your hips and legs, pull with the explosive power and try not to pull with the strength of your arms, keep your core engaged, control the weight through the transitions, use your legs to absord the impact

Common Mistakes When Performning:

pulling the arms instead of driving through the hips, failing to catch the weight properly, arching your back instead of keeping it in a mostly neutral position, using momentum or rushing through the movement