Full BodyAdvanced
Open-Palm Kettlebell Clean
A kettlebell drill where the bell is released at the top of the clean so it flips and lands ball-first in the open palm, then is tossed back to the handle. It trains a fast, precise hip snap and quick hands.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Front Delts
- Forearm Flexors
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 4–6 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.