10 Alternatives to Double Kettlebell Alternating Hang Clean

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

Double Kettlebell 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 Double Kettlebell Alternating Hang Clean

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

Hamstrings, with biceps, calves, forearms, glutes, lower back, quadriceps, traps · Kettlebell · Advanced · 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.
  3. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

The 10 Best Double Kettlebell Alternating Hang Clean Alternatives

10 substitutes, ranked by how closely each one matches the Double Kettlebell 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. Kettlebell Dead Clean

    1. Kettlebell Dead Clean

    88% match

    Hamstrings · Advanced · Compound

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

    • Kettlebell
    How to perform it
    1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
    3. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

    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 Double Kettlebell Alternating Hang Clean
    • Equipment: free weights, the same as the Double Kettlebell Alternating Hang Clean
    • Body position: standing, the same as the Double Kettlebell Alternating Hang Clean
  2. Clean

    2. Clean

    87% 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. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
    2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
    3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
    4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. 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.
    5. 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: hamstrings, the same as the Double Kettlebell Alternating Hang Clean
    • Equipment: free weights, the same as the Double Kettlebell Alternating Hang Clean
    • Balance: easier to stay steady on than the Double Kettlebell Alternating Hang Clean
  7. Stiff-legged Dumbbell Deadlift

    7. Stiff-legged Dumbbell Deadlift

    81% match

    Hamstrings · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Grasp a couple of dumbbells holding them by your side at arm's length.
    2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Double Kettlebell Alternating Hang Clean
    • Equipment: free weights, the same as the Double Kettlebell Alternating Hang Clean
    • Body position: standing, the same as the Double Kettlebell Alternating Hang Clean
    • Balance: easier to stay steady on than the Double Kettlebell Alternating Hang Clean

Double Kettlebell Alternating Hang Clean FAQ

What muscles does Double Kettlebell Alternating Hang Clean work?

The movement primarily targets the hamstrings and glutes through the hip hinge and explosive hip extension, while the quads assist during the pull and catch phases. The upper traps, forearms, and core stabilize the load and guide the bar path; cue triple extension, hips, knees, and ankles, to coordinate force transfer.

Find Alternatives for Any Exercise

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