alternating hang clean

What is Alternating Hang Clean? The alternating hang clean is a total body exercise that combines elements of a hang clean with alternating arm movements. This explosive movement helps to improve power, strength, and coordination while targeting multiple muscle groups simultaneously.

Begin by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing your body.
Hinge at the hips and slightly bend your knees to lower the dumbbells to just above your knees.
Explosively extend your hips and knees while shrugging your shoulders to pull the dumbbells upward.
As the dumbbells reach chest height, quickly rotate your elbows underneath them to catch the weight at shoulder level.
Lower the dumbbells back down to the starting position and repeat the movement with the opposite arm leading.

Using too much weight, compromising form, and risking injury.
Failing to engage the core, leading to lower back strain. - Not fully extending the hips and knees during the explosive phase.
Allowing the dumbbells to drift away from the body during the movement.

Start with light weights to focus on mastering the technique before progressing to heavier loads.
Keep a strong core throughout the movement to stabilize your body and prevent injury. - Focus on explosive power by driving through the hips and maintaining a quick pace.
Practice proper breathing techniques to maximize power output and maintain control.

Quadriceps - Hamstrings - Glutes - Calves - Trapezius - Deltoids - Triceps - Forearms