Exercise Comparison
Alternating Hang Clean vs Vertical Swing
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Vertical Swing
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.
Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Vertical Swing is beginner and uses dumbbell. Choose Vertical Swing if you're looking for a more accessible option, or Alternating Hang Clean for a greater challenge.