One-Arm Open Palm Kettlebell Clean

Also called kettlebell flip clean, open palm clean and kettlebell juggle.

Works

Hamstrings, plus forearms, glutes, lower back, quads and shoulders

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. Place one kettlebell between your feet.

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

Cues

• Use a light bell and clear space.
• Clean hard, let the bell flip.
• Catch the ball in an open palm.
• Toss forward, catch the handle.

Common mistakes

• Bell too heavy for the flip.
• Catching with a bent wrist.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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