Open Palm Kettlebell Clean
How to do the Open Palm Kettlebell Clean
- 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.
How to program the Open Palm Kettlebell Clean
Sets and reps
As a compound movement, the 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 Open Palm Kettlebell Clean is rated expert. 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 Open Palm Kettlebell Clean work?
The Open Palm Kettlebell Clean primarily targets the Hamstrings. It also recruits the Glutes, Lower Back, Quadriceps, Shoulders as supporting muscles.
What equipment do I need for the Open Palm Kettlebell Clean?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the 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.
