Start
End
LegsIntermediateKettlebell
One-Arm Open Palm Kettlebell Clean
كلين بالكيتل بيل بذراع واحدة براحة مفتوحة
Target Muscles
HamstringsForearmsGlutesLower BackQuadsShoulders
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
