Start
End
Strength
One-Arm Open Palm Kettlebell Clean
intermediatekettlebells·compound·pull
Muscles Worked
Secondary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teresgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisiliococcygeusiliocostalis lumborumlongissimus thoracislumbar rotatorsemispinalis thoracisserratus posterior inferiorSet of interspinales lumborumSpinalisTendinous arch of levator anirectus femorisvastus intermediusvastus lateralisvastus medialiscoracobrachialisdeltoidinfraspinatus muscleserratus anteriorsubscapularissupraspinatusteres majorteres minor
How to Perform
1
Place one kettlebell between your feet.
2
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.
3
Throw the kettlebell out in front of you and catch the handle with one hand.
4
Take the kettlebell to the floor and repeat. Make sure to work both arms.
Alternatives to One-Arm Open Palm Kettlebell Clean
Same muscles, different equipment or difficulty
