10 Best Alternating Hang Clean Alternatives for Hamstring Strength
If you can't perform the Alternating Hang Clean, choose movements that preserve the hip hinge and posterior-chain drive. Try kettlebell single-leg Romanian deadlifts, two-handed kettlebell swings, kettlebell Romanian deadlifts, barbell RDLs or dumbbell hang cleans. Cue: push hips back, keep a neutral spine and feel the hamstrings lengthen on the descent.
Original Exercise: Alternating Hang Clean
How to Perform Alternating Hang Clean
- 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.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Alternating Hang Clean Alternatives
1. Barbell Shrug
64.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
- Keep your arms straight and your back straight throughout the exercise.
- Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
- Hold for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
2. Double Kettlebell Alternating Hang Clean
60.7% MatchHow to perform this exercise
- 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.
- With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
3. Barbell Upright Row
60.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Shrug
60.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Keep your arms straight and let the dumbbells hang by your sides.
- Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
- Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
5. Bottoms-Up Clean From The Hang Position
58.7% MatchHow to perform this exercise
- Initiate the exercise by standing upright with a kettlebell in one hand.
- Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.
6. Dumbbell Around Pullover
58.2% MatchHow to perform this exercise
- Lie flat on a bench with your head at one end and your feet firmly on the ground.
- Hold a dumbbell with both hands and extend your arms straight above your chest.
- Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
- Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
7. Barbell Wide-grip Upright Row
58.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Straight Leg Deadlift
57.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- Lower the barbell until you feel a stretch in your hamstrings.
- Engage your hamstrings and glutes to lift the barbell back up to the starting position.
9. Barbell Upright Row V. 2
56.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Barbell Upright Row V. 3
56.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Alternating Hang Clean Alternative
You may swap the Alternating Hang Clean for several reasons: shoulder or wrist pain that limits rack or catch positions, limited access to a kettlebell setup for alternating cleans, mobility deficits that break technique, or a focus shift from power to pure hamstring strength or hypertrophy. Substitutes let you preserve the hip-hinge pattern and eccentric loading of the hamstrings while reducing joint stress. For example, a kettlebell single-leg Romanian deadlift emphasizes unilateral posterior-chain control and isolates eccentric hamstring tension; cue a soft knee and hinge from the hips to maximize glute-ham activation.
How to Choose the Right Substitute
Match the substitute to your training goal, equipment and movement pattern. If you need power transfer, choose kettlebell swings and emphasize an explosive hip snap—drive hips forward, lock glutes at the top to convert horizontal force to vertical power. For strength or hypertrophy, pick loaded RDL variations to increase eccentric time under tension and hamstring activation. Consider unilateral work for imbalance correction and heavier bilateral RDLs for progressive overload. Also factor in technical demand: single-leg RDLs require balance and hip stability, while two-handed swings have lower coordination demands.
Frequently Asked Questions
What muscles does Alternating Hang Clean work?
The Alternating Hang Clean primarily loads the posterior chain: hamstrings, glutes and lower back, with secondary activation of the traps and quads during the catch. Biomechanically it uses a hip hinge to store elastic energy then a rapid hip extension to produce vertical force, so hamstring eccentric-to-concentric transition is key—cue an aggressive hip snap.
What is the best bodyweight alternative to Alternating Hang Clean?
A single-leg Romanian deadlift to a hinge-and-stand is the best bodyweight alternative because it retains the hip-hinge and unilateral posterior-chain demand. Focus on pushing the hips back, keeping the torso long, and feeling hamstring stretch on the descent to maximize eccentric control and balance.
Can I build muscle without doing Alternating Hang Clean?
Yes. You can build hamstring and glute mass with loaded RDLs, hip thrusts, and slow eccentrics that increase time under tension. Prioritize progressive overload and full hip extension—cue driving the hips forward and holding the contracted position for a second to emphasize muscle recruitment.
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