10 Best Alternating Hang Clean Alternatives for Hamstring Strength

The Alternating Hang Clean is done standing with a kettlebell. Ranked closest by our scoring: the Hang Snatch, the Muscle Snatch and the Kettlebell Hang Clean.

Alternating Hang Clean

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternating Hang Clean

The steps for the Alternating Hang Clean itself, so you can judge how close each substitute below really is.

Hamstrings, with biceps, calves, forearms, glutes, lower back, traps · Kettlebell · Intermediate · Compound

  1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  2. 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.
  3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

The 10 Best Alternating Hang Clean Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Hang Clean on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Hang Snatch

    1. Hang Snatch

    90% match

    Hamstrings · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
    2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
    4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Alternating Hang Clean
    • Equipment: free weights, the same as the Alternating Hang Clean
    • Body position: standing, the same as the Alternating Hang Clean
  3. Kettlebell Hang CleanPlay demonstration

    3. Kettlebell Hang Clean

    88% match

    Hamstrings · Intermediate · Compound

    Pick this when you want an easier version that still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
    4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
    5. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
    6. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Alternating Hang Clean
    • Equipment: free weights, the same as the Alternating Hang Clean
    • Body position: standing, the same as the Alternating Hang Clean
  7. Hang Clean - Below The Knees

    7. Hang Clean - Below The Knees

    78% match

    Quads · Advanced · Compound

    A looser match: it works the quads rather than the hamstrings.

    • Barbell
    How to perform it
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
    2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
    3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
    4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: quads, not hamstrings
    • Equipment: free weights, the same as the Alternating Hang Clean
    • Body position: standing, the same as the Alternating Hang Clean

Alternating Hang Clean FAQ

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.

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.