One-Arm Open Palm Kettlebell Clean

A upper legs exercise targeting the hamstrings, performed with kettlebells.

One-Arm Open Palm Kettlebell Clean demonstration
One-Arm Open Palm Kettlebell Clean — demonstration

Body part

Upper Legs

Equipment

Kettlebells

Target muscles

Hamstrings

Secondary muscles

Forearms, Glutes, Lower Back, Quadriceps, Shoulders

How to do 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 (target)

Hamstrings

Secondary

ForearmsGlutesLower BackQuadricepsShoulders

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All upper legs exercises →

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