Exercise Comparison
Alternating Hang Clean vs Leg-Up Hamstring Stretch
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.
Leg-Up Hamstring Stretch
Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Leg-Up Hamstring Stretch is beginner and uses none. Choose Leg-Up Hamstring 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. Leg-Up Hamstring Stretch isolates the target muscle for focused development.