Open Palm Kettlebell Clean
Both hands release the handle to catch the bell in open palms
This explosive pull develops hip power and posterior chain strength by accelerating a kettlebell to the rack position with an open-hand catch. It challenges grip stability and shoulder control under high velocity.
HOW TO DO IT
- Stand with feet shoulder-width apart and the kettlebell centered between them.
- Hinge at the hips to grip the handle with both hands.
- Drive through the floor to extend hips and knees violently.
- Pull the kettlebell upward while keeping it close to the body.
- Release the handle at chest height to let the bell flip.
- Catch the ball of the kettlebell in open palms before regripping.
COMMON MISTAKES
- Pulling with the arms instead of driving with the hips.
- Allowing the kettlebell to swing too far away from the body.
- Failing to release the grip, causing the handle to hit the forearm.
- Catching the weight with stiff legs and no shock absorption.
TIPS
- Initiate the movement with a powerful hip snap, not an arm pull.
- Keep elbows tucked close to the ribs during the upward trajectory.
- Relax the grip momentarily at the top to allow the bell to rotate.
- Absorb the catch by slightly bending the knees and sinking the hips.
SAFETY
- Ensure adequate clearance space to prevent injury if the kettlebell is dropped.
- Maintain a neutral spine throughout the hinge to protect the lower back.
DETAILS
- Muscles
- Hamstrings
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Expert
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Clean
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated