Open Palm Kettlebell Clean
The Open Palm Kettlebell Clean primarily targets your Hamstrings, with support from Glutes, Lower Back, Quadriceps, Shoulders. It requires kettlebell and is best suited to expert lifters.
Expert level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Glutes, Lower Back, Quadriceps, Shoulders
How to perform Open Palm Kettlebell Clean
- Step 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.
- Step 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.
- Step 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.
Frequently asked questions
What is the primary benefit of using an open palm during the kettlebell clean?
The open palm technique eliminates the ability to grip the handle, forcing the athlete to use explosive hip drive and precise timing to catch the bell. This variation emphasizes power transfer from the hamstrings rather than relying on arm strength.
Which muscle groups are most active during this movement?
The hamstrings are the primary drivers for the explosive hinge required to move the weight. Secondary stability comes from the core and upper back to maintain a neutral spine during the catch phase.
What is a common mistake to avoid when performing an open palm clean?
A frequent error is curling the weight with the biceps instead of using a hip snap. This often results in the kettlebell crashing against the forearm rather than landing softly in the rack position.
How should a beginner progress toward the open palm version?
Beginners should first master the standard kettlebell clean with a loose grip to understand the trajectory. Once the hip hinge is consistent, transition to the open palm to refine timing and force production.
What are the recommended sets and reps for programming this exercise?
Perform 3 to 5 sets of 5 to 8 repetitions per side to prioritize explosive quality over fatigue. This movement is best placed early in a workout when the nervous system is fresh.
Sample sets & reps for Open Palm Kettlebell Clean
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
- Box Jump (Multiple Response) — box
See all Hamstrings exercises →
Want a workout that includes Open Palm Kettlebell Clean and 870+ other exercises? Try the AI Planner — 2 weeks free