Alternating Hang Clean vs Clean Deadlift

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.

Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.

Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.

After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.