10 Best Kettlebell Alternating Hang Clean Alternatives for Grip and Forearm Strength

The Kettlebell Alternating Hang Clean is done standing with a kettlebell. Ranked closest by our scoring: the Open Palm Kettlebell Clean, the Bottoms-up Clean From The Hang Position and the One-arm Kettlebell Clean.

Kettlebell Alternating Hang CleanWatch the 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 Kettlebell Alternating Hang Clean

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

Forearms, with shoulders, traps, core · Kettlebell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Allow the kettlebells to hang in front of your body with your arms fully extended.
  4. In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
  5. As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
  6. Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
  7. Continue alternating arms for the desired number of repetitions.

The 10 Best Kettlebell Alternating Hang Clean Alternatives

10 substitutes, ranked by how closely each one matches the 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Open Palm Kettlebell Clean

    1. Open Palm Kettlebell Clean

    78% match

    Hamstrings · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the hamstrings rather than the forearms.

    • Kettlebell
    How to perform it
    1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
    2. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
    3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

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

    Why this matches
    • Primary muscle: hamstrings, not forearms
    • Equipment: free weights, the same as the Kettlebell Alternating Hang Clean
    • Body position: standing, the same as the Kettlebell Alternating Hang Clean
  2. Bottoms-up Clean From The Hang Position

    Progression

    2. Bottoms-up Clean From The Hang Position

    77% match

    Forearms · Advanced · Compound

    Pick this when you want a harder version that still works the forearms.

    • Kettlebell
    How to perform it
    1. Initiate the exercise by standing upright with a kettlebell in one hand.
    2. 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.

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

    Why this matches
    • Primary muscle: forearms, the same as the Kettlebell Alternating Hang Clean
    • Equipment: free weights, the same as the Kettlebell Alternating Hang Clean
    • Body position: standing, the same as the Kettlebell Alternating Hang Clean
    • Balance: harder to stay steady on than the Kettlebell Alternating Hang Clean
  5. Snatch From Blocks

    5. Snatch From Blocks

    69% match

    Quads · Advanced · Compound

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

    • Barbell
    How to perform it
    1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
    5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

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

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

  7. 7. Snatch

    68% match

    Quads · Advanced · Compound

Kettlebell Alternating Hang Clean FAQ

What muscles does Kettlebell Alternating Hang Clean work?

The movement targets the forearm flexors (finger flexors, flexor carpi radialis/ulnaris) and brachioradialis through gripping and rapid deceleration. It also engages the posterior chain, glutes and hamstrings, via the hip hinge and the upper back (traps, lats) to stabilize the load; cue: drive the hips and keep the wrist neutral to transfer power into the forearms.

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