One-Arm Open Palm Kettlebell Clean Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
One-arm open palm kettlebell clean focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
Exercise FAQ
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps). Think of it as power/skill done with repeatable, clean reps.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Inchworm
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the flo...
Standing Toe Touches
Stand with some space in front and behind you. Bend at the waist, keeping your legs straight, until you can...
Sumo Deadlift with Bands
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up....