Exercise Comparison
Alternating Hang Clean vs Prone Manual Hamstring
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.
Prone Manual Hamstring
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.
Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Prone Manual Hamstring is beginner and uses none. Choose Prone Manual Hamstring 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. Prone Manual Hamstring isolates the target muscle for focused development.