Exercise Comparison
Alternating Hang Clean vs Standing 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.
Standing Leg Curl
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Perform the same exercise now for the left leg.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Standing Leg Curl is beginner and uses machine. Choose Standing 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. Standing Leg Curl isolates the target muscle for focused development.