One-Arm Open Palm Kettlebell Clean

How to do the 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

Role	Muscles
Primary	hamstrings
Secondary	forearms, glutes, lower back, quads, shoulders
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Power Clean Barbell Stiff-Legged Dumbbell Deadlift Dumbbell Floor Glute-Ham Raise Bodyweight Snatch Pull Barbell

Easier than the One-Arm Open Palm Kettlebell Clean

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell

Harder than the One-Arm Open Palm Kettlebell Clean

Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell Split Snatch expert · Barbell

Superset the One-Arm Open Palm Kettlebell Clean with

Opposing quads work — alternate sets without extra rest.

Front Squats With Two Kettlebells quads Goblet Squat quads Kettlebell Pistol Squat quads One-Arm Overhead Kettlebell Squats quads

Common questions

What muscles does the One-Arm Open Palm Kettlebell Clean work?

The One-Arm Open Palm Kettlebell Clean primarily works the hamstrings, with the forearms, glutes, lower back, quads, and shoulders as secondary movers. Dumbbell Clean, Power Clean, and Double Kettlebell Alternating Hang Clean train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Open Palm Kettlebell Clean?

Kettlebells. Without kettlebells, Dumbbell Clean, Natural Glute Ham Raise, and Power Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Open Palm Kettlebell Clean suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Smith Machine Stiff-Legged Deadlift, and Stiff-Legged Dumbbell Deadlift and work up.

Where should the One-Arm Open Palm Kettlebell Clean go in a workout?

Early — the One-Arm Open Palm Kettlebell Clean is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Front Squats With Two Kettlebells and Goblet Squat later.

Similar exercises

Dumbbell Clean Dumbbell Power Clean Barbell Double Kettlebell Alternating Hang Clean Kettlebell Open Palm Kettlebell Clean Kettlebell Smith Machine Hang Power Clean Machine Alternating Hang Clean Kettlebell