HamstringsIntermediate

One-Arm Open Palm Kettlebell Clean

Strength movement using Kettlebells.

Primary muscle: Hamstrings
Secondary muscles: Forearms, Glutes, Lower Back, Quadriceps, Shoulders
Force: Pull
Movement pattern: Compound
Movement category: Pull

One-Arm Open Palm Kettlebell Clean reference position 1

One-Arm Open Palm Kettlebell Clean reference position 2

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Forearms, Glutes, Lower Back, Quadriceps, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
Place one kettlebell between your feet.
2
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.
3
Throw the kettlebell out in front of you and catch the handle with one hand.
4
Take the kettlebell to the floor and repeat. Make sure to work both arms.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.

Common mistakes

Jerking the resistance to start the repetition.
Shrugging the shoulders instead of keeping them controlled.
Letting the return phase happen faster than the pulling phase can be controlled.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements

More for Hamstrings

Getting your next view ready…