This exercise involves using a kettlebell to perform alternating hang cleans, which involves lifting the kettlebell from a hanging position and bringing it up to the shoulder in a fluid motion. This exercise targets the shoulders, back, and core muscles.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves full-body power and explosiveness
- Targets multiple muscle groups, including the shoulders, back, hips, and legs
- Increases cardiovascular endurance
- Improves grip strength and coordination
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and hold a kettlebell in one hand.
- Lower the kettlebell between your legs, keeping your back straight and your core engaged.
- As you stand up, use the momentum to lift the kettlebell up to shoulder height, keeping your elbow close to your body.
- Lower the kettlebell back down to the starting position between your legs.
- Repeat the movement with the other hand, alternating between sides.
- Complete 3 sets of 10-12 reps on each side.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Abs
Primary
Shoulder
Primary
Forearms
Primary