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Open Palm Kettlebell Clean

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

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

How to do the open palm kettlebell clean

  1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
  2. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
  3. Release 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: HamstringsSecondary: 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.

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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 open palm kettlebell clean work?

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

How many sets and reps of 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 open palm kettlebell clean good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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