Exercise Comparison
Ball Leg Curl vs Open Palm Kettlebell Clean
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in 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.
Open Palm Kettlebell Clean
Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
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.
Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Open Palm Kettlebell Clean is expert and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or Open Palm Kettlebell Clean for a greater challenge. 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.