Exercise
Open Palm Kettlebell Clean
Also known as: two hand flip clean, open palm KB clean, KB juggle
Open Palm Kettlebell Clean is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: gluteus maximus, lower back, vastus lateralis and anterior deltoid. Equipment: kettlebell.
Muscles worked
How to do it
- 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.
Similar exercises
Alternating Hang Clean
Kettlebell
Biceps femoris
Double Kettlebell Alternating Hang Clean
Kettlebell
Biceps femoris
Kettlebell Dead Clean
Kettlebell
Biceps femoris
Kettlebell Hang Clean
Kettlebell
Biceps femoris
Lunge Pass Through
Kettlebell
Biceps femoris
One-Arm Kettlebell Clean
Kettlebell
Biceps femoris
Alternatives with other equipment
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Natural Glute Ham Raise
Bodyweight
Biceps femoris
Reverse Hyperextension
Machine
Biceps femoris
Romanian Deadlift from Deficit
Barbell
Biceps femoris
Smith Machine Hang Power Clean
Smith machine
Biceps femoris
Axle Deadlift
Other
Biceps femoris
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.