Kettlebell Open Palm Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Biceps Brachii, Forearms, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Clean with Open Palm Grip
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Open Palm Clean
- Stand with your feet shoulder-width apart and the kettlebell on the floor between your feet.
- Bend at the hips and knees to grasp the kettlebell with an open palm grip.
- Push through your heels to lift the kettlebell off the floor, bringing it close to your body.
- As you lift, keep your elbow close and rotate the kettlebell for the clean motion.
- Catch the kettlebell on your forearm, keeping your wrist neutral.
- Lower the kettlebell back to the starting position control.
Common Mistakes
- Using too much momentum instead of strength.
- Allowing the wrists to bend excessively.
- Not keeping the elbow close to the body during the lift.
Modifications
- Use a lighter kettlebell for beginners.
- Perform the exercise without weights to practice the motion.
Tips
- Maintain a neutral spine throughout the lift.
- Engage your core to stabilize your torso while lifting.
- Control the kettlebell on the way down to prevent injury.
Kettlebell Open Palm Clean Alternatives
Tags
strength
kettlebell
shoulders
upper body
fitness
weightlifting
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