How to do One-Arm Open Palm Kettlebell Clean

Muscles worked

Main: Hamstrings. Also: Forearms, Glutes, Lower back, Quads, Shoulders.

Step by step

1. Caution: Advanced skill. Learn a standard kettlebell clean first, use a light bell, and clear the space around you. Never try to catch a falling bell.
2. Place one kettlebell between your feet.
3. 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.
4. Throw the kettlebell out in front of you and catch the handle with one hand.
5. Take the kettlebell to the floor and repeat. Make sure to work both arms.

Similar exercises

• Alternating Hang Clean
• Ball Leg Curl
• Band Good Morning
• Band Good Morning (Pull Through)
• Double Kettlebell Alternating Hang Clean
• Dumbbell Clean

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.