90/90 Hamstring
HamstringsBodyweight
BeginnerStretching
Alternating Hang Clean
Primary muscles
Hamstrings
Secondary muscles
Biceps · Calves · Forearms · Glutes · Lower back · Traps
Equipment: Kettlebell
Level: Intermediate
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.