One-Arm Open Palm Kettlebell Clean

HOW TO DO IT

1. 1Stand with feet shoulder-width apart and the kettlebell between your legs.
2. 2Hinge at the hips to grab the handle with one hand using an open palm grip.
3. 3Explosively extend your hips and knees to pull the weight upward.
4. 4Punch your hand through the window as the bell floats to chest height.
5. 5Catch the kettlebell gently in the rack position with the palm facing inward.
6. 6Control the descent by hinging at the hips before repeating.

COMMON MISTAKES

• Pulling the weight up with the arm instead of the hips.
• Letting the kettlebell crash heavily into the forearm or wrist.
• Leaning too far back at the top of the movement.
• Failing to rotate the hand properly for the open palm catch.

TIPS

• Think of your arm as a rope connecting your hip to the weight.
• Punch your hand forward at the top to absorb the impact softly.
• Keep the elbow tucked close to your ribs during the catch.
• Drive through the mid-foot to maximize hip extension power.

SAFETY

• Maintain a neutral spine throughout the hinge to protect the lower back.
• Ensure the wrist remains straight upon impact to avoid joint strain.

DETAILS

Muscles

Hamstrings

Equipment

Kettlebell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Clean

Arms

One

Legs

Both

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Stance

Shoulder-width