Exercise Comparison
Alternating Hang Clean vs Linear 3-Part Start Technique
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Linear 3-Part Start Technique
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.
Linear 3-Part Start Technique
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Place your right hand onto the line, and thing bring your nose close to your left knee.
Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Linear 3-Part Start Technique is beginner and uses none. Choose Linear 3-Part Start Technique if you're looking for a more accessible option, or Alternating Hang Clean for a greater challenge.