Exercise Comparison
Alternating Hang Clean vs Hanging Bar Good Morning
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Hanging Bar Good Morning
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.
Hanging Bar Good Morning
Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
Slowly lower the weight back to the starting position, where it is supported by the chains.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Hanging Bar Good Morning is intermediate and uses barbell. Choose Alternating Hang Clean if you have access to kettlebells, or Hanging Bar Good Morning if you prefer barbell.