One-Arm Open Palm Kettlebell Clean
The One-Arm Open Palm Kettlebell Clean is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The forearms and glutes and lower back and quadriceps and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Open Palm Kettlebell Clean work?
The One-Arm Open Palm Kettlebell Clean primarily works the Hamstrings. Secondary muscles include the Forearms, Glutes, Lower Back, Quadriceps, Shoulders, which assist during the movement.
Is the One-Arm Open Palm Kettlebell Clean good for beginners?
The One-Arm Open Palm Kettlebell Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the One-Arm Open Palm Kettlebell Clean?
You need kettlebells to perform the One-Arm Open Palm Kettlebell Clean. Most commercial gyms will have this available.
Track Your Progress
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