Kettlebell Open Palm Clean Weightlifts Max
Kettlebell Open Palm Clean Weightlifts Max is an intermediate kettlebell exercise for the primary: hamstrings, with the glutes and quadriceps secondary: core (abs & obliques) assisting. Most lifters train it for 3 to 5 sets of 5 to 8 reps.
Stand with feet about shoulder-width apart and place the kettlebell slightly in front of you. Hinge at the hips with a neutral spine and reach down to grip the kettlebell using an open palm variation (hand more “under” or “open” on the handle depending on the style). Drive explosively through your hips and legs to lift the kettlebell upward, keeping it close to your body as it travels. As the kettlebell rises, guide it smoothly into the rack position at shoulder height without letting it slam into the wrist or forearm. Control the descent back down between your legs, reset your hinge, and repeat for the next rep.
How to Do the Kettlebell Open Palm Clean Weightlifts Max
- Place a kettlebell on the floor between the feet and hinge down to grip the handle with an open, loose hand.
- Hike the bell back between the legs, keeping the back flat and the arm relaxed like a rope.
- Snap the hips forward and let the bell swing up close to the body, with the elbow bending as it rises.
- As the bell passes the hip, loosen the fingers and let the handle rotate inside the open palm.
- Receive the bell softly in the rack with the handle diagonal across the palm and the forearm vertical.
- Let the bell drop back out of the rack, hinge, and repeat for reps before switching hands.
Common Mistakes
- Casting the bell out: Swinging the bell wide so it loops over the hand slams the forearm. Keep the elbow in and the path close to the body.
- Gripping the handle tightly: A white knuckle grip stops the handle rotating in the palm. Keep the fingers loose and let the bell roll.
- Catching with bent wrist: A bent wrist lets the bell hang off the hand and strains the joint. Keep the wrist straight and the fist under the bell.
Programming Tips
Use the kettlebell open palm clean early in a session as a power exercise or technique drill, before swings, presses or squats. Do 3 to 5 sets of 5 to 8 reps per arm with full rest; it builds hip power and a clean rack position.
Start with a 12 to 16 kg bell for most men and 8 to 12 kg for most women, moving up one size when the catch is silent on every rep. Set up with the bell a hand's width in front, hike it back hard and think of the catch as the bell landing on an open hand rather than being grabbed. The most common fault is casting the bell out and over, so keep the elbow tucked and shorten the arc.
Common Questions
What is an open palm kettlebell clean?
It is a clean where the hand stays relaxed and open so the handle rotates in the palm during the catch, instead of flipping the bell over a clenched fist. It makes the rack landing softer and protects the forearm.
Why does the kettlebell hit my forearm on cleans?
The bell is travelling too far from the body and flipping over the hand. Keep the elbow close, loosen the grip and let the bell rotate around the hand rather than the hand around the bell.
What muscles does the kettlebell clean work?
The glutes, hamstrings and lower back provide the hip snap, with the forearms, biceps, upper back and core working to guide and hold the bell. It is a full body power movement.
How heavy should my kettlebell be for cleans?
Use a size you can swing comfortably for 10 reps, typically 12 to 16 kg for men and 8 to 12 kg for women when learning. Increase once the catch is quiet and controlled.
Track This Exercise in the App
Log your kettlebell open palm clean weightlifts max sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.