Open Palm Kettlebell Clean

Also called two hand kettlebell flip clean and open palm kb clean.

Works

Hamstrings, plus glutes, lower back, quads and shoulders

Equipment

Kettlebell

Level

Advanced

Type

Compound

How to do it

Setup. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.

1. 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.
2. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

Cues

• Use a light bell and clear space.
• Clean with both hands, let go.
• Catch the ball in both palms.
• Toss out, catch the handle.

Common mistakes

• Bell too heavy for the flip.
• Bell drifting away from the body.

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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