Exercise Comparison
Alternating Hang Clean vs Seated Leg 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 Leg Curl
Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Seated Leg Curl is beginner and uses machine. Choose Seated Leg 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 Leg Curl isolates the target muscle for focused development.