Open Palm Kettlebell Clean

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

Open Palm Kettlebell Clean: finishing position

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

How to do the Open Palm Kettlebell Clean

Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
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.
Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

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 Open Palm Kettlebell Clean

Questions

What muscles does the Open Palm Kettlebell Clean work?

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

Is the Open Palm Kettlebell Clean good for beginners?

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

What can I do instead of the 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 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).