Exercise Comparison
Alternating Hang Clean vs Floor Glute-Ham Raise
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
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.
Floor Glute-Ham Raise
You can use a partner for this exercise or brace your feet under something stable.
Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Floor Glute-Ham Raise is intermediate and uses none. Choose Alternating Hang Clean if you have access to kettlebells, or Floor Glute-Ham Raise if you prefer none. Alternating Hang Clean is a compound movement working multiple joints, making it better for overall strength. Floor Glute-Ham Raise isolates the target muscle for focused development.