Alternating Clean

How to do it

A bell in each hand. Clean the right bell to the rack while the left hangs; as the right drops out of the rack into its backswing, clean the left. The bells alternate in a steady see-saw — one always catching softly in the rack, one always loading the hips. Find the rhythm and let the hips do all the launching.

Why it's good for runners

It's loaded coordination at a runner's cadence: continuous alternating hip drive with a quiet catch on every rep. The offset timing — one side absorbing while the other produces — is exactly what your legs negotiate on every stride.

Common mistakes

Don't muscle the bells up with your arms — each clean is a small, sharp hip snap. Don't let the catches get loud; a bell that bangs the forearm means it traveled too far from the body. If the rhythm falls apart, slow down: smooth alternation beats fast chaos.