The kettlebell alternating hang clean is a compound strength-training exercise that targets the shoulders, arms, and upper body. It is performed by holding a kettlebell in each hand and alternating between a hang clean and a front squat, moving the kettlebells in a fluid, controlled motion. This exercise helps to improve overall upper body strength and stability, as well as improve core strength and stability.

To perform the kettlebell alternating hang clean, start by standing with your feet hip-width apart and holding a kettlebell in each hand. Engage your core and keep your back straight as you bend your knees and hinge at the hips to lower the kettlebells down between your legs. From this position, explosively extend your hips and knees to lift the kettlebells up to shoulder height, keeping your arms straight as you do so. As the kettlebells reach shoulder height, quickly drop your hips and bend your knees to catch the kettlebells in a front squat position, with the kettlebells resting on the fronts of your shoulders. From here, straighten your legs to stand back up, and then repeat the movement with the opposite arm, alternating back and forth until all of your reps are complete.

It is important to maintain good form throughout the exercise to avoid injury and get the most out of the movement. Keep your core engaged and your back straight, and avoid arching your back or letting your hips shift as you perform the hang clean and front squat. Also, be sure to use a weight that is challenging but not too heavy, so that you can perform the movement with good control and without straining.

As you become more comfortable with the kettlebell alternating hang clean, you can increase the weight of the kettlebells or the number of reps to continue challenging yourself and improving your strength and endurance. This exercise can be performed as part of a full-body workout or as a standalone exercise to target specific muscle groups.