Open Palm Kettlebell Clean

Hamstrings

Open Palm Kettlebell Clean

LevelExpert EquipmentKettlebell MechanicCompound ForcePull

A two-hand-free kettlebell clean using an open palm to guide the bell into the rack, refining timing and hip drive.

Strength

Primary musclesHamstrings

Secondary musclesGlutes Lower Back Quadriceps Shoulders

Energy burned

≈ 39 kcalFor 3 × 8–12, rest 90s · ≈ 6.7 kcal/min

Estimate range 29–48 kcal (±25 %)

Muscle mass worked27 %

Effort during a set12.3 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 the bell back under control and repeat.