StrengthintermediateKettlebells

One-Arm Open Palm Kettlebell Clean

Primary

Hamstrings

Secondary

Forearms, Glutes, Lower Back, Quadriceps, Shoulders

Equipment

Kettlebells

Level

intermediate

One-Arm Open Palm Kettlebell Clean demonstration

One-Arm Open Palm Kettlebell Clean, starting position

One-Arm Open Palm Kettlebell Clean, finishing position

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

Front

Back

HamstringsForearmsGlutesLower BackQuadricepsShoulders

Exercise Details

Category: Strength
Force: pull
Mechanic: compound
Level: intermediate

Exercise Variations

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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.