Open-Palm Kettlebell Clean
A kettlebell drill where the bell is released at the top of the clean so it flips and lands ball-first in the open palm, then is tossed back to the handle. It trains a fast, precise hip snap and quick hands.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Front Delts
- Forearm Flexors
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 4–6 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a kettlebell between the feet, then hinge and grip the handle with one hand, back flat.
Hike the bell back and drive the hips through to send it up close to the body.
As it floats near chest height, open the hand and let the bell flip.
Catch the ball of the bell in the open palm, forearm angled up and elbow under it.
Toss it gently out in front, regrip the handle and let it swing back between the legs.
Repeat for the set, then switch hands.
Breathing: Exhale sharply at the hip snap and inhale as the bell swings back.
Coaching tips
Snap, float, flip
Soft palm
Eyes on the bell
Common mistakes
Throwing the bell too high or too far forward
Stiff hand, so the bell bounces off
Muscling it up with the arm
Catching with the elbow flared
Safety notes
Use a light bell over a clear, forgiving floor, and let a bad catch fall.
Keep your face and feet out of the bell's path.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.