One-Arm Open Palm Kettlebell Clean
How to do the One-Arm Open Palm Kettlebell Clean
- 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.
How to program the One-Arm Open Palm Kettlebell Clean
Sets and reps
As a compound movement, the One-Arm Open Palm Kettlebell Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Open Palm Kettlebell Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Open Palm Kettlebell Clean work?
The One-Arm Open Palm Kettlebell Clean primarily targets the Hamstrings. It also recruits the Forearms, Glutes, Lower Back, Quadriceps, Shoulders as supporting muscles.
What equipment do I need for the One-Arm Open Palm Kettlebell Clean?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the One-Arm Open Palm Kettlebell Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
