One-Arm Open Palm Kettlebell Clean

An intermediate strength exercise for the hamstrings, forearms, glutes, back, quads and shoulders, done with a kettlebell.

Movement guide

One-Arm Open Palm Kettlebell Clean

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusHamstrings · Forearms · Glutes · Back · Quads · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

Similar move, beginner grade.

This move

One-Arm Open Palm Kettlebell CleanIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Open Palm Kettlebell CleanAdvanced · A kettlebell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Forearms, Glutes, Back, Quads, Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoCleanAdvanced · A barbell

Clean deadlift demonstrated on the 3D figure

3D demoClean deadliftIntermediate · A barbell

Clean from blocks demonstrated on the 3D figure

3D demoClean from blocksAdvanced · A barbell

Clean pull demonstrated on the 3D figure

3D demoClean pullIntermediate · A barbell

Dumbbell clean demonstrated on the 3D figure

3D demoDumbbell cleanIntermediate · A dumbbell

Hang clean demonstrated on the 3D figure

3D demoHang cleanAdvanced · A barbell

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Questions people ask

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

Mainly the hamstrings, with help from the forearms, glutes, back, quads and shoulders.

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

A kettlebell.

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

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable pull-through.

What is an easier alternative to the One-Arm Open Palm Kettlebell Clean?

Try the Cable pull-through. It works similar muscles at a lower grade.

How do I make the One-Arm Open Palm Kettlebell Clean harder?

Progress to the Open Palm Kettlebell Clean, or add load, range or slower lowering once your form is solid.