Legs · Kettlebell
Kettlebell Double Alternating Hang Clean
How to do the kettlebell double alternating hang clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with two kettlebells hanging between your legs at mid-thigh, knees slightly bent and back flat. Explosively extend your hips to drive the bells up, then pull yourself under to catch them in the front rack one at a time, alternating the lead arm each rep. Reset to the hang and repeat.
- 1Hips and legs generating the power to drive the bells up
- 2A quick pull under to catch the bells in the rack
- 3Elbows snapping through fast as the bells settle
Common mistakes
- Yanking the bells up with your arms or bending the elbows early
- Letting the bells swing wide instead of staying close
- Rounding your back at the hang position
Muscles worked
The kettlebell double alternating hang clean mainly works the glutes and hamstrings, with the forearms, lower back, upper traps, upper abs, lower abs, quads, lats, calves, and front delts assisting.
- GlutesPrimary
- HamstringsPrimary
- ForearmsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- LatsSupport
- CalvesSupport
- Front DeltsSupport
- BicepsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- Side DeltsMinor
Kovo programs the kettlebell double alternating hang clean for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.