Exercise Comparison
Alternating Hang Clean vs Wide Stance Stiff Legs
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Wide Stance Stiff Legs
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.
Wide Stance Stiff Legs
Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.
Verdict
Both exercises target the hamstrings. Alternating Hang Clean is a intermediate exercise using kettlebells, while Wide Stance Stiff Legs is intermediate and uses barbell. Choose Alternating Hang Clean if you have access to kettlebells, or Wide Stance Stiff Legs if you prefer barbell.