Exercise Comparison
Alternate Leg Diagonal Bound vs Hang Clean
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in Hang Clean
Instructions
Alternate Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other.
Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
It may help to use a line on the ground to guage distance from side to side.
Repeat the sequence with the other leg.
Hang Clean
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.
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Hang Clean is intermediate and uses barbell. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Hang Clean for a greater challenge.