GymPlan AI
Exercises › Hamstrings › One-Arm Open Palm Kettlebell Clean

One-Arm Open Palm Kettlebell Clean

One-Arm Open Palm Kettlebell Clean is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your forearms, glutes, lower back, quads and shoulders.

💪 Hamstrings🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Open Palm Kettlebell Clean: starting position
Starting position
One-Arm Open Palm Kettlebell Clean: end position
End position

How to do the one-arm open palm kettlebell clean

  1. Place one kettlebell between your feet.
  2. 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.
  3. Throw the kettlebell out in front of you and catch the handle with one hand.
  4. Take the kettlebell to the floor and repeat. Make sure to work both arms.

Muscles worked

Primary: HamstringsSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: QuadsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your one-arm open palm kettlebell clean with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

One-Arm Open Palm Kettlebell Clean alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the one-arm open palm kettlebell clean work?

It mainly works your hamstrings; your forearms, glutes, lower back, quads and shoulders assist.

How many sets and reps of one-arm open palm kettlebell clean should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm open palm kettlebell clean good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →