An expert strength exercise done with a kettlebells that mainly works the hamstrings, with help from the glutes, lower back and quadriceps. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
Updated
Primary
Hamstrings
Secondary
Glutes, Lower Back, Quadriceps, Shoulders
Equipment
Kettlebells
Level
expert
Open Palm Kettlebell Clean demonstration
Open Palm Kettlebell Clean, starting positionOpen Palm Kettlebell Clean, finishing position
How to Perform
1Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
2Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
3Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.
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
