Kettlebell Double Alternating Hang Clean

준비 자세

1. 01Stand with feet shoulder width holding a kettlebell in each hand.
2. 02Hinge to the hang with both bells between the knees.
3. 03Set a flat back and braced trunk.
4. 04Start with one bell racked or both in the hang, ready to alternate.

수행

1. 01Snap the hips and clean one bell to the rack while the other stays in the hang.
2. 02As you drop the racked bell back to the hang, clean the opposite bell.
3. 03Keep the hips driving every rep with a smooth see-saw rhythm.
4. 04Finish with both bells lowered under control.

체크포인트

• -Hips, not arms, power each clean.
• -Each bell rolls quietly around the wrist into the rack.
• -Torso stays square while the loads alternate.
• -The hang position keeps a flat back throughout the set.

흔한 실수

• -Losing the rhythm and muscling reps with the arms.
• -Letting the trunk rotate toward the hanging bell.
• -Banging the bells onto the forearms.
• -Shortening the hip hinge as fatigue builds.