HamstringsExpert

Open Palm Kettlebell Clean

Strength movement using Kettlebells.

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

Open Palm Kettlebell Clean reference position 1

Open Palm Kettlebell Clean reference position 2

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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 Glutes, Lower Back, Quadriceps, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
2
Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
3
Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

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.

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