Exercise Comparison
Alternating Hang Clean vs Hamstring-SMR
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.
Hamstring-SMR
In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Hamstring-SMR is beginner and uses foam roll. Choose Hamstring-SMR 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. Hamstring-SMR isolates the target muscle for focused development.