Exercise Comparison
Alternating Hang Clean vs Linear Acceleration Wall Drill
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Linear Acceleration Wall Drill
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 Acceleration Wall Drill
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
Switch legs, raising the opposite knee, and then attacking the ground straight down.
Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Linear Acceleration Wall Drill is beginner and uses none. Choose Linear Acceleration Wall Drill if you're looking for a more accessible option, or Alternating Hang Clean for a greater challenge.