Open Palm Kettlebell Clean
Open Palm Kettlebell Clean is a advanced-level compound in the strength category that primarily works the hamstrings. It also recruits the glutes, lower back, quads and shoulders. It is performed with kettlebell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.