One-Arm Open Palm Kettlebell Clean — start position
Start
One-Arm Open Palm Kettlebell Clean — end position
End

Legs / Intermediate / Compound (multi-joint)

One-Arm Open Palm Kettlebell Clean

A kettlebell explosive exercise for the hamstrings, with the forearms, glutes and lower back assisting.

At a glance

Primary
Hamstrings
Secondary
Forearms & grip, Glutes, Lower back (erectors), Quads, Rear delts
Equipment
Kettlebell
Movement pattern
Hip hinge
Level
Intermediate
Type
Legs, Compound (multi-joint), One side at a time, Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

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.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip — secondary (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — secondary (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — secondary (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — secondary (Back)Triceps (Back)Forearms & grip — secondary (Back)Hip abductors (glute med) (Back)Glutes — secondary (Back)Hamstrings — primary (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Hamstrings
  • Secondary: Forearms & grip, Glutes, Lower back (erectors), Quads, Rear delts

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.