One-Arm Open Palm Kettlebell Clean
How do you do an one-arm open palm kettlebell clean?
An intermediate strength exercise done with a kettlebells that mainly works the hamstrings, with help from the forearms, glutes and lower back. Place one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
Updated
One-Arm Open Palm Kettlebell Clean demonstration
How to Perform
- 1Place one kettlebell between your feet.
- 2Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
- 3Throw the kettlebell out in front of you and catch the handle with one hand.
- 4Take the kettlebell to the floor and repeat. Make sure to work both arms.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does One-Arm Open Palm Kettlebell Clean work?
One-Arm Open Palm Kettlebell Clean primarily targets the Hamstrings. It also works the Forearms, Glutes, Lower Back, Quadriceps, Shoulders as secondary muscles.
What equipment do I need for One-Arm Open Palm Kettlebell Clean?
One-Arm Open Palm Kettlebell Clean requires Kettlebells.
Is One-Arm Open Palm Kettlebell Clean suitable for beginners?
One-Arm Open Palm Kettlebell Clean is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to One-Arm Open Palm Kettlebell Clean
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.