Kettlebell Open Palm Clean

Muscles worked

Setup

1. Place a kettlebell on the floor about a foot in front of you, standing with feet slightly wider than shoulder-width.
2. Hinge at the hips with a flat back and reach forward to grip the handle with one hand, thumb pointing backward.
3. Engage your lats and pull your shoulder blade down and back to create tension.
4. Tilt the kettlebell toward you so it rests on its edge, ready to be hiked back.

How to do it

1. Hike the kettlebell back between your legs, then explosively snap your hips forward to drive the bell upward.
2. Keep the bell close to your body; as it reaches chest height, open your hand and let the handle slide toward the base of your palm.
3. Catch the bell in the 'rack position' with an open palm, elbow tucked tight to your ribs and the bell resting against your outer forearm.
4. Exhale sharply on the hip snap and catch, then inhale as you guide the bell back down into the next hinge repetition.

Form checklist

• Maintain a neutral spine and avoid rounding your lower back during the hinge.
• Keep the kettlebell close to your midline to prevent it from swinging out too far.
• Ensure your core is braced during the catch to prevent your torso from leaning backward.
• The catch should be soft; if the bell impacts your arm hard, focus on better timing of the hand opening.

Pro tips

• Focus on the 'weightless' moment at the top of the pull to transition your hand from a grip to an open palm.
• Use your non-working arm to counterbalance the movement by swinging it in sync with your hips.
• Think of 'punching' your hand through the handle rather than pulling the bell toward you.

Make it harder

• Perform the movement into a 'Bottoms-Up' catch to significantly increase the demand on grip and shoulder stabilizers.
• Increase the weight of the kettlebell to challenge hip extension power and core bracing.

Frequently asked

What muscles does the kettlebell open palm clean work?

The kettlebell open palm clean primarily targets the biceps, deltoids, and lats, and also works the erector spinae, obliques, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell open palm clean?

The kettlebell open palm clean uses kettlebell.

Is the kettlebell open palm clean good for beginners?

The kettlebell open palm clean is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Cable Twisting Overhead PressIntermediate · biceps, deltoids, erector spinae, and lats
• Jumping Pull-UpIntermediate · biceps, deltoids, forearms, and lats
• Sledge HammerIntermediate · biceps, deltoids, erector spinae, lats, pectorals, and triceps
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius