Quick Answer
Open Palm Kettlebell Clean is a advanced strength exercise that targets your hamstrings, glutes and shoulders. It uses a kettlebells. Stand feet shoulder-width, KB between feet.
Video Tutorial
How to Perform the Open Palm Kettlebell Clean
- 1
Stand feet shoulder-width, KB between feet.
- 2
Hinge hips, grip KB both hands.
- 3
Drive hips forward explosively.
- 4
Pull KB up close.
- 5
As KB rises, release handle, let it flip.
- 6
Catch ball of KB in open palms at shoulder height.
- 7
Release KB forward, catch handle.
- 8
Lower safely. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Open Palm Kettlebell Clean isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Open Palm Kettlebell Clean work?
The Open Palm Kettlebell Clean primarily works your hamstrings, glutes and shoulders. Secondary muscles include the lower back, quadriceps, traps and core.
What equipment do I need for the Open Palm Kettlebell Clean?
The Open Palm Kettlebell Clean needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Open Palm Kettlebell Clean suitable for beginners?
The Open Palm Kettlebell Clean is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Open Palm Kettlebell Clean should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Open Palm Kettlebell Clean every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings, glutes and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.