How to do the Kettlebell Single-arm Open-palm Clean
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Forearms, Glutes, Lower back, Quads, Shoulders
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
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