Exercise Comparison
Ball Leg Curl vs One-Arm Open Palm Kettlebell Clean
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in One-Arm Open Palm Kettlebell Clean
Instructions
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet.
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.
Throw the kettlebell out in front of you and catch the handle with one hand.
Take the kettlebell to the floor and repeat. Make sure to work both arms.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while One-Arm Open Palm Kettlebell Clean is intermediate and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or One-Arm Open Palm Kettlebell Clean for a greater challenge. One-Arm Open Palm Kettlebell Clean is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.