MaghribFit

One-Arm Open Palm Kettlebell Clean

One-Arm Open Palm Kettlebell Clean

Primary muscles

Hamstrings

Secondary muscles

Forearms · Glutes · Lower back · Quads · Shoulders

Equipment: Kettlebell

Level: Intermediate

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  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.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.