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 Linear Acceleration Wall Drill, Moving Claw Series and the Single Leg Platform Slide.

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

Original Exercise: Double Kettlebell Alternating Hang Clean

Double Kettlebell Alternating Hang Clean
Primary muscle
Hamstrings
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

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

How to perform Double Kettlebell 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.
  3. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
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Ranked 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. 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
    Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    78% 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. 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 Double Kettlebell Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • 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
  2. Moving Claw Series

    2. Moving Claw Series

    70% 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 Double Kettlebell Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Double Kettlebell Alternating Hang Clean
  3. Single Leg Platform SlidePlay demonstration

    3. Single Leg Platform Slide

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    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 Double Kettlebell Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Double Kettlebell Alternating Hang Clean
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    62% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. 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: hamstrings, the same as the Double Kettlebell Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Double Kettlebell Alternating Hang Clean
  5. Self Assisted Inverse Leg CurlPlay demonstration

    5. Self Assisted Inverse Leg Curl

    58% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Double Kettlebell Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  6. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    6. Self Assisted Inverse Leg Curl (On Floor)

    58% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Double Kettlebell Alternating Hang Clean
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  7. Natural Glute Ham Raise

    7. Natural Glute Ham Raise

    55% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    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: bodyweight only, not free weights
    • Body position: kneeling, not standing
  8. Glute Bridge MarchPlay demonstration

    8. Glute Bridge March

    54% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge 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: glutes, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Single Leg Glute Bridge

    9. Single Leg Glute Bridge

    53% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Standing Single Leg CurlPlay demonstration

    10. Standing Single Leg Curl

    52% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

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

What is the best bodyweight alternative to Double Kettlebell Alternating Hang Clean?

The Nordic hamstring curl is the top bodyweight option for hamstring strength, kneel with ankles anchored and lower slowly while keeping hips rigid to maximize eccentric load. If you lack an anchor, use single‑leg glute bridges: drive the heel into the floor, squeeze the glute at lockout, and avoid lumbar hyperextension.

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