Open Palm Kettlebell Clean

The Open Palm Kettlebell Clean is a expert compound movement that activates 5 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Open Palm Kettlebell Clean - starting position

Starting position

Open Palm Kettlebell Clean - ending position

Ending position

Muscles Worked

Primary Hamstrings
Secondary Glutes Lower Back Quadriceps Shoulders

The hamstrings handles the primary load during this movement. The glutes and lower back and quadriceps and shoulders assist as stabilizers throughout the range of motion.

How to Open Palm Kettlebell Clean

  1. 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. 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. 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.

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.

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Frequently Asked Questions

What muscles does the Open Palm Kettlebell Clean work?

The Open Palm Kettlebell Clean primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, Quadriceps, Shoulders, which assist during the movement.

Is the Open Palm Kettlebell Clean good for beginners?

The Open Palm Kettlebell Clean is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.

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

You need kettlebells to perform the Open Palm Kettlebell Clean. Most commercial gyms will have this available.

Track Your Progress

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