Open Palm Kettlebell Clean

How to do the Open Palm Kettlebell Clean

1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
2. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back, quads, shoulders
Equipment	kettlebell
Difficulty	expert
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 Stiff-Legged Dumbbell Deadlift Dumbbell Power Clean Barbell Floor Glute-Ham Raise Bodyweight Snatch Pull Barbell

Easier than the Open Palm Kettlebell Clean

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

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

Superset the Open Palm Kettlebell Clean with

Opposing quads work — alternate sets without extra rest.

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

Common questions

What muscles does the Open Palm Kettlebell Clean work?

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

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

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

Is the Open Palm Kettlebell Clean suitable for beginners?

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

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

Early — the Open Palm Kettlebell Clean is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Kettlebell Pistol Squat and One-Arm Overhead Kettlebell Squats later.

Similar exercises

Dumbbell Clean Dumbbell One-Arm Open Palm Kettlebell Clean Kettlebell Power Clean Barbell Smith Machine Hang Power Clean Machine Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell