Exercise library · Hamstrings

How to Do One-Arm Open Palm Kettlebell Clean

Step-by-step instructions, muscles worked and workouts that use the one-arm open palm kettlebell clean.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

KettlebellSwings, goblet squats and carries: a full-body workout with one tool.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.