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 Knee Tuck Jump, Moving Claw Series and the Linear Acceleration Wall Drill.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Alternating Hang Clean

Alternating Hang Clean
Primary muscle
Hamstrings
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Calves, Forearms, Glutes, Lower Back, Traps

How to perform Alternating Hang Clean
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Knee Tuck Jump

    1. Knee Tuck Jump

    47% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    How to perform this exercise
    1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
    2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
    3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Hang Clean
  2. Moving Claw Series

    2. Moving Claw Series

    45% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Hang Clean
  3. Linear Acceleration Wall Drill

    3. Linear Acceleration Wall Drill

    44% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Hang Clean
  4. Archer Pull UpPlay demonstration

    4. Archer Pull Up

    44% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
    4. Continue pulling until your chin is above the bar and your bent arm is fully flexed.
    5. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
    6. Alternate sides with each repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Alternating Hang Clean
  5. Linear 3-part Start Technique

    5. Linear 3-part Start Technique

    43% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
    2. Place your right hand onto the line, and thing bring your nose close to your left knee.
    3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
    4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Hang Clean
    • Balance: easier to stay steady on than the Alternating Hang Clean
  6. Side-to-side ChinPlay demonstration

    6. Side-to-side Chin

    42% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body relaxed.
    4. Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight.
    5. Once your chin is above the bar, lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Alternating Hang Clean
  7. Biceps Narrow Pull-upsPlay demonstration

    7. Biceps Narrow Pull-ups

    40% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
    3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Biceps Pull-upPlay demonstration

    8. Biceps Pull-up

    40% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Chin-ups (Narrow Parallel Grip)Play demonstration

    9. Chin-ups (Narrow Parallel Grip)

    40% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
    2. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Bench Pull-upsPlay demonstration

    10. Bench Pull-ups

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

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.

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