One-Arm Open Palm Kettlebell Clean

What it is

This is an intermediate, compound kettlebell movement where you explosively lift the weight, allowing it to smoothly rotate into an open palm catch. It primarily targets your hamstrings. This dynamic exercise also significantly engages your glutes, lower back, quadriceps, shoulders, and forearms.

Technique tips

• Initiate the pull powerfully from your hips and glutes, not your arms.
• Guide the kettlebell smoothly, allowing it to rotate naturally into your open palm.
• Absorb the weight in your palm with a soft, controlled catch.
• Maintain a strong, stable core throughout the entire movement.
• Control the kettlebell's descent back to the starting position.
• Ensure you perform an equal number of repetitions on both sides.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.