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Intermediate
Forearms
Kettlebell Alternating Hang Clean
This is an energetic exercise. It works your lower arms, shoulders, upper back, and stomach muscles. You need to be strong and move with care. You will lift the weight from a hanging spot to your shoulder, switching arms each time.
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How to Perform
- 1Stand with your feet apart. Hold a kettlebell in each hand with your palms facing your body.
- 2Bend your knees a little. Tip forward at your hips. Keep your back flat and chest lifted.
- 3Let the weights hang in front of you with straight arms.
- 4Move fast. Push your hips forward, shrug your shoulders, and pull the weight up.
- 5When the weight reaches your shoulder, turn your wrist. Catch the weight so it rests on the outside of your arm. Your palm should face in.
- 6Lower the weight back down. Now do the same move with the other arm.
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