One-Arm Open Palm Kettlebell Clean

A intermediate strength exercise for the hamstrings, done with a kettlebell.

One-Arm Open Palm Kettlebell Clean: finishing position

Main muscles: Hamstrings
Also works: Forearms, Glutes, Lower back, Quads and Shoulders
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the One-Arm Open Palm Kettlebell Clean

Place one kettlebell between your feet.
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.
Throw the kettlebell out in front of you and catch the handle with one hand.
Take the kettlebell to the floor and repeat. Make sure to work both arms.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Open Palm Kettlebell Clean

Questions

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

Mainly the hamstrings, with the forearms, glutes, lower back, quads and shoulders helping.

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

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the One-Arm Open Palm Kettlebell Clean?

Good alternatives that train the hamstrings: Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean or Kettlebell Hang Clean.

How many sets and reps of the One-Arm Open Palm Kettlebell Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).