Exercise Comparison
Alternating Hang Clean vs Snatch Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Snatch Deadlift
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.
Snatch Deadlift
The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Snatch Deadlift is intermediate and uses barbell. Choose Alternating Hang Clean if you have access to kettlebells, or Snatch Deadlift if you prefer barbell.