Alternating Hang Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: 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. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Alternating Kettlebell Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: 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. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.

Double Kettlebell Alternating Hang Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Tips: 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. With a fluid motion, drop the top kettlebell while driving the bottom kettlebell up. This is an advanced move, so use caution.

Double Kettlebell Snatch

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

Double Kettlebell Swings

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Calves,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.

Kettlebell Dead Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Return kettlebell back to the floor briefly while keeping the hamstrings loaded.

Kettlebell Hang Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Drop kettlebell to a hanging position between your legs while keeping the hamstrings loaded.

Kettlebell Long Cycle Clean (pro series)

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Tips: The pro-series drills feature a less aggressive hip snap. You will also look down and between your legs on the downswing… as opposed to keeping your eyes and head level.

One-Arm Kettlebell Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Bring the kettlebell straight up using body momentum (don't even think about trying to curl it). Drive through with the hips and raise the kettlebell to your shoulder.

One-Arm Kettlebell Snatch

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulder open your hand and punch through straight overhead.

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