One-Arm Open Palm Kettlebell Clean
- Main muscles
- Hamstrings
- Also works
- Forearms, Glutes, Lower back, Quads, Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound · Pull
How to do it
- 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.
- Throw the kettlebell out in front of you and catch the handle with one hand.
- Take the kettlebell to the floor and repeat. Make sure to work both arms.
Quick answers
- What muscles does the One-Arm Open Palm Kettlebell Clean work?
- Mainly the hamstrings, with help from the forearms, glutes, lower back, quads, shoulders.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
- Alternating Hang Clean
- Double Kettlebell Alternating Hang Clean
- Kettlebell Dead Clean
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Lunge Pass Through
Exercise descriptions: free-exercise-db, public domain.