Alternating Hang Clean

Quick, powerful pulls from the hang position—one arm at a time. Great for building explosive strength, coordination, and bear-level grip control.

Instructions

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. Bend at the hips and knees to lower the weights to just above knee height.
3. Explosively extend your hips and knees while shrugging your shoulders to pull the weights upwards.
4. As the weights reach chest level, rotate your elbows under the weights and catch them in a squat position.
5. Stand up fully to complete the movement.
6. Lower the weights back to the starting position and repeat, alternating arms with each rep.

Benefits

• Improves strength and power in multiple muscle groups.
• Enhances coordination and balance.
• Great for metabolic conditioning.

Key Points

• Maintain a straight back throughout the movement.
• Use explosive power from your hips and legs to lift the weights.
• Ensure smooth transition between pulling and catching phases.

Common Mistakes

• Rounding the back during the lift.
• Using too much arm strength instead of hip and leg power.
• Failing to keep the weights close to the body.