Exercise Comparison
Alternating Hang Clean vs One-Arm Kettlebell Swings
Alternating Hang Clean
intermediate·Kettlebells·compound
One-Arm Kettlebell Swings
intermediate·Kettlebells·compound
Side-by-Side
Alternating Hang Clean
VS
One-Arm Kettlebell Swings
intermediate
Level
intermediate
Kettlebells
Equipment
Kettlebells
compound
Mechanic
compound
pull
Force
pull
Strength
Category
Strength
hamstrings
Primary
hamstrings
bicepscalvesforearmsgluteslower backtraps
Secondary
calvesgluteslower backshoulders
Muscle Analysis
Shared
hamstringscalvesgluteslower back
Only in Alternating Hang Clean
bicepsforearmstraps
Only in One-Arm Kettlebell Swings
shoulders
Instructions
Alternating Hang Clean
1
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2
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.
3
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
One-Arm Kettlebell Swings
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while One-Arm Kettlebell Swings is intermediate and uses kettlebells.