Kettlebell Double Alternating Hang Clean

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.

Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.

Allow the kettlebells to hang straight down in front of your body.

In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.

As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.

Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.

Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Kettlebell Double Alternating Hang Clean loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Muscling the weight with the arms and shoulders instead of driving the movement from the hips — kettlebell exercises are typically hip-hinge or hip-drive dominant.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.