Training your forearms is a fundamental part of building and defining your arms. Whether you are a workout pro or creating your first training plan, the workouts below will help you meet your fitness goals.
kettlebell alternating hang clean
1. Start by standing tall with your feet hip-width apart. Place a kettlebell between your feet on the floor.
2. Bend at your hips and knees to lower your body and grasp the kettlebell handle with your right hand. Your palm should be facing you.
3. Keep your back straight and lift the kettlebell off the floor by straightening your hips and knees. This is your starting position.
4. Now, bend your knees slightly and use your legs to help swing the kettlebell up to your shoulder. As the kettlebell rises to your shoulder, rotate your hand so your palm faces forward. This is the clean position.
5. Lower the kettlebell back down between your legs, switching hands at the bottom of the movement. Your left hand should now be holding the kettlebell.
6. Repeat the movement with your left hand, swinging the kettlebell up to your shoulder and rotating your hand so your palm faces forward.
7. Continue to alternate hands with each repetition.
8. Ensure you maintain a straight back and tight core throughout the exercise.
9. Perform the desired number of repetitions on each side.
Remember, the power for the kettlebell hang clean comes from your hips and legs, not your arms. Your forearms are used for control, not for lifting.
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