Legs / Advanced / Compound (multi-joint)

Open Palm Kettlebell Clean

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

At a glance

Primary

Hamstrings

Secondary

Glutes, Lower back (erectors), Quads, Rear delts

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Advanced

Type

Legs, Compound (multi-joint), 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. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
2. 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.
3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

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