One-Arm Open Palm Kettlebell Clean

A kettlebell clean variation where the weight flips to land in the open palm, developing forearms strength, wrist stability, and explosive power from the ground.

Instructions

1. Place one kettlebell between your feet. Stand with your feet shoulder-width apart.
2. Grab the handle and raise the kettlebell rapidly, allowing it to flip so the ball of the kettlebell lands in the palm of your hand.
3. Stabilize the weight in your open palm at chest/shoulder height.
4. Throw the kettlebell out in front of you and catch the handle with one hand.
5. Take the kettlebell to the floor and reset.
6. Repeat for the desired repetitions, then switch arms to work both sides equally.

Tips

• This exercise requires careful progression to avoid dropping the weight
• Start with lighter weights to develop the technique
• Use an explosive upward drive from the ground
• Time the wrist rotation to land cleanly in your palm
• Keep your core engaged throughout
• Complete all repetitions on one side before switching
• This advanced variation builds exceptional grip and wrist strength