Smart Workout Diary

Kettlebell Open Palm Clean

The kettlebell open palm clean is a hip-driven lift that brings a kettlebell from a hanging position to the rack position while receiving it on an open palm. It primarily develops the glutes, hamstrings, and legs while challenging shoulder stability, grip control, coordination, and core bracing. It can support full-body strength and power training when performed with controlled technique.

Demonstration

Kettlebell Open Palm Clean — demonstration 1
Kettlebell Open Palm Clean — demonstration 2

Instructions

  1. Set up: Stand with feet about hip width apart and place the kettlebell on the floor slightly in front of you. Hinge at the hips, keep your spine long, and take the handle with one hand.
  2. Hike the bell: Pull the kettlebell back between your thighs as if hiking a football. Keep the working arm connected to your torso and maintain a neutral wrist.
  3. Drive with the hips: Forcefully extend your hips and knees to guide the kettlebell upward. Do not curl the bell with the arm or pull it high with the shoulder.
  4. Receive on the open palm: As the kettlebell becomes weightless, guide it smoothly around the hand and receive it in the rack position on an open palm, with the elbow close to the ribs and the bell resting softly against the forearm.
  5. Return with control: Briefly stabilize the rack position, then guide the kettlebell down and back into the hip hinge. Keep the torso braced, complete the repetitions on one side, and switch sides as planned.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Quads
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Use a light kettlebell first: The open-palm catch demands wrist and shoulder control; master the path before increasing load.
  2. Keep the bell close: A compact path close to the body reduces impact on the forearm and makes the rack position easier to control.
  3. Do not grip tightly during the catch: Let the handle rotate smoothly as the bell settles; forcing the catch can strain the wrist or make the bell crash.
  4. Stop if control is lost: If the wrist bends back sharply, the bell bangs the forearm, or the torso twists, reduce the load and reset your technique.
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