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LegsAdvancedKettlebell
Open Palm Kettlebell Clean
كلين بالكيتل بيل براحة مفتوحة
Target Muscles
HamstringsGlutesLower BackQuadsShoulders
Blue = primary · Gray = secondary
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- 1
Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
- 2
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.
- 3
Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.
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.
