One-Arm Open Palm Kettlebell Clean
One-Arm Open Palm Kettlebell Clean is a compound strength exercise using kettlebells that trains the hamstrings.
StrengthKettlebellsIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Forearms, Glutes, Lower Back, Quadriceps, Shoulders
How to do it
- Place one kettlebell between your feet.
- 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.
- Throw the kettlebell out in front of you and catch the handle with one hand.
- Take the kettlebell to the floor and repeat. Make sure to work both arms.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Open Palm Kettlebell Clean from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
