Exercise Comparison
Alternating Hang Clean vs Chair Leg Extended Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Chair Leg Extended Stretch
Instructions
Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Chair Leg Extended Stretch
Sit upright in a chair and grip the seat on the sides.
Raise one leg, extending the knee, flexing the ankle as you do so.
Slowly move that leg outward as far as you can, and then back to the center and down.
Repeat for your other leg.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Chair Leg Extended Stretch is beginner and uses other. Choose Chair Leg Extended Stretch if you're looking for a more accessible option, or Alternating Hang Clean for a greater challenge. Alternating Hang Clean is a compound movement working multiple joints, making it better for overall strength. Chair Leg Extended Stretch isolates the target muscle for focused development.