Napra

Alternating Hang Clean

StrengthIntermediate HamstringsBicepsCalvesForearmsGlutesLower backTraps Kettlebell
Alternating Hang Clean, step 1
1. Hinge at the hips with a flat back; the kettlebell swings back between your legs.
Alternating Hang Clean, step 2
2. Snap your hips and guide the bell close to your body into the rack; let it land softly on your forearm.

How to do it

  1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
  3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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