10 Best Kettlebell Double Alternating Hang Clean Alternatives for Biceps Development
If you need an alternative to the Kettlebell Double Alternating Hang Clean, use movements that preserve the hip hinge, explosive triple-extension and elbow flexion that load the biceps. Top swaps include dumbbell alternating hang cleans, single-arm kettlebell cleans, barbell hang cleans, clean-to-curl variations and band-resisted hang cleans. Cue: drive hips hard, then pull elbows high into the finish.
Original Exercise: Kettlebell Double Alternating Hang Clean
How to Perform Kettlebell Double Alternating Hang Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Allow the kettlebells to hang straight down in front of your body.
- In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
- As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
- Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Best Kettlebell Double Alternating Hang Clean Alternatives
1. Alternating Kettlebell Row
79.7% MatchHow to perform this exercise
- Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
- Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
- Lower the kettlebell in the working arm and repeat with your other arm.
2. Dumbbell Standing Alternate Hammer Curl And Press
73.3% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Inhale and slowly lower the dumbbell back to the starting position.
3. Bent Over One-Arm Long Bar Row
72.7% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
4. Dumbbell Rear Delt Row_shoulder
71.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
5. Bent Over Two-Arm Long Bar Row
71.9% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
6. Alternating Renegade Row
71.7% MatchHow to perform this exercise
- Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
- Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
7. Bent Over Two-Dumbbell Row With Palms In
71.3% MatchHow to perform this exercise
- With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
8. Bent Over Two-Dumbbell Row
71.3% MatchHow to perform this exercise
- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
9. Dumbbell Bent Over Row
71.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let your arms hang straight down towards the floor, with your elbows slightly bent.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
10. Clean Shrug
70.6% MatchHow to perform this exercise
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
- Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Why You Might Need a Kettlebell Double Alternating Hang Clean Alternative
You may substitute this exercise for several reasons: limited kettlebell access, shoulder or wrist irritation from the catch, lower-back sensitivity to repeated hip-hinge power, or a goal to emphasize biceps hypertrophy rather than power. Choose a swap that reduces painful joint positions (for wrist pain, use a neutral-grip dumbbell clean) or shifts loading to unilateral work to fix imbalances (single-arm clean). Focus on preserving the movement pattern that activates the biceps—strong elbow flexion at the top—and maintain trunk bracing to protect the spine. Cue: keep a neutral spine and lead with the hips on every rep.
How to Choose the Right Substitute
Pick a substitute based on equipment, movement pattern match, and training goal. If you prioritize biceps size, choose a variation that uses a supinated/neutral grip and sustained elbow flexion (for example, a clean-to-curl). For power and triple-extension carryover, match the explosive hip drive with a dumbbell or barbell hang clean. If stability or rehab is the issue, use band-resisted cleans or single-arm versions to reduce peak load while maintaining technique. Cue: select a grip and tempo that allow you to pull to chest level and finish with clear elbow flexion to target the biceps.
Frequently Asked Questions
What muscles does Kettlebell Double Alternating Hang Clean work?
The movement primarily recruits the posterior chain (glutes, hamstrings) and quads for the hip drive, traps and deltoids for the shrug and catch, and the biceps as an assisting elbow flexor during the pull and finish. Core and forearm stabilizers also engage to control the load. Cue: hinge at the hips, explode through the legs, then pull elbows high into the catch.
What is the best bodyweight alternative to Kettlebell Double Alternating Hang Clean?
A close-grip chin-up is the best bodyweight substitute to emphasize the biceps and upper-arms while keeping a vertical pull pattern. Focus on initiating the rep with scapular retraction and finishing with chin over bar to maximize elbow flexor activation; control the eccentric for added time under tension.
Can I build muscle without doing Kettlebell Double Alternating Hang Clean?
Yes. You can hypertrophy the biceps and upper-arms via other compound and isolation moves—close-grip chin-ups, rows, hammer curls and clean-to-curl variations—by applying progressive overload and sufficient volume. Cue: use full range of motion and controlled eccentrics (2–3 second negatives) to increase muscle tension and growth stimulus.
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