Open Palm Kettlebell Clean

What it is

This kettlebell exercise is a powerful, compound movement that hones your coordination and strength. You explosively lift the kettlebell from the floor and catch it in an open-palm position at shoulder height. Primarily, this engages your hamstrings, with strong support from your glutes, lower back, quadriceps, and shoulders. It builds dynamic power throughout your posterior chain and core.

Technique tips

• Start with the kettlebell positioned between your feet.
• Drive explosively through your legs and hips to initiate the lift.
• Allow the kettlebell to flip naturally as it rises to shoulder level.
• Gently catch the ball of the kettlebell in your open palms.
• Maintain a strong, stable core throughout the entire movement.
• Control the kettlebell's descent when returning to the starting position.

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.