Open Palm Kettlebell Clean

An advanced kettlebell exercise catching the bell in your open palm to develop forearms strength and shoulder stability.

Instructions

1. Place one kettlebell between your feet with the handle facing forward.
2. Bend at the knees and hips to grip the kettlebell handle with both hands using an overhand grip.
3. Drive through your heels and extend your hips and knees to stand upright, cleaning the kettlebell to shoulder height.
4. As the kettlebell rises, flip it so the base lands in your open palms instead of on the forearms.
5. Catch the kettlebell with an open palm grip at shoulder height, keeping your core engaged.
6. Release the kettlebell and guide it back down in front of you.
7. Reset your feet and repeat for the desired number of repetitions.

Tips

• Keep your back straight throughout the movement to avoid injury.
• Drive from your legs, not your arms - this is a hip hinge movement.
• The open palm catch requires coordination; practice the flip at lighter weights first.
• Keep your shoulders packed and engaged during the catch phase.
• Maintain a strong core to stabilize the kettlebell overhead.