Exercise Comparison
Alternating Hang Clean vs Prowler Sprint
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Prowler Sprint
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.
Prowler Sprint
Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Prowler Sprint is beginner and uses other. Choose Prowler Sprint if you're looking for a more accessible option, or Alternating Hang Clean for a greater challenge.