One-Arm Open Palm Kettlebell Clean

Hamstrings

One-Arm Open Palm Kettlebell Clean

One-Arm Open Palm Kettlebell Clean (Start)

One-Arm Open Palm Kettlebell Clean (End)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell clean using an open palm to guide the bell, which teaches smooth hand placement and timing.

Strength

Primary musclesHamstrings

Secondary musclesForearms Glutes Lower Back Quadriceps Shoulders

Energy burned

≈ 40 kcalFor 3 × 8–12, rest 90s · ≈ 7.0 kcal/min

Estimate range 30–50 kcal (±25 %)

Muscle mass worked29 %

Effort during a set12.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand over a kettlebell with feet shoulder width apart.
2Hinge down and grip the handle with one hand.
3Set a flat back.

How to perform

1Hike the bell back, then drive your hips forward.
2Open your hand as the bell rises and guide it with your palm to the rack.
3Settle the bell on your forearm at your shoulder.
4Lower it back down with control and repeat.