Exercise Comparison
Alternating Hang Clean vs Seated Band Hamstring Curl
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Muscle Analysis
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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.
Seated Band Hamstring Curl
Secure a band close to the ground and place a bench a couple feet away from it.
Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
Pause at the completion of the movement, and then slowly return to the starting position.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Seated Band Hamstring Curl is beginner and uses other. Choose Seated Band Hamstring Curl 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. Seated Band Hamstring Curl isolates the target muscle for focused development.