Open Palm Kettlebell Clean

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

Movement guide

Open Palm Kettlebell Clean

Demand · source-assignedHard (unreviewed)

Equipment requiredA kettlebell

Muscle focusHamstrings · 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

One-Arm Open Palm Kettlebell CleanIntermediate · A kettlebell

Similar move, intermediate grade.

This move

Open Palm Kettlebell CleanAdvanced · A kettlebell

Advanced grade (source-assigned).

Harder option

Full Nordic curl demonstrated on the 3D figure

3D demoFull Nordic curlExpert · An anchor point

Similar move, expert 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. 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.

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: Glutes, Back, Quads, Shoulders.

Equipment

A kettlebell

Level

Advanced (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 Open Palm Kettlebell Clean work?

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

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

A kettlebell.

Is the Open Palm Kettlebell Clean good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the One-Arm Open Palm Kettlebell Clean first.

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

Try the One-Arm Open Palm Kettlebell Clean. It works similar muscles at a lower grade.

How do I make the Open Palm Kettlebell Clean harder?

Progress to the Full Nordic curl, or add load, range or slower lowering once your form is solid.