Exercise Comparison
Alternating Hang Clean vs Upper Back-Leg Grab
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Upper Back-Leg Grab
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.
Upper Back-Leg Grab
While seated, bend forward to hug your thighs from underneath with both arms.
Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Upper Back-Leg Grab is beginner and uses none. Choose Upper Back-Leg Grab if you're looking for a more accessible option, or Alternating Hang Clean for a greater challenge.