Open Palm Kettlebell Clean
A expert compound movement that trains the hamstrings with kettlebells.
Force Type
Pull
compound
Difficulty
Expert
compound
Variations
0
equipment swaps
Muscles
5
primary + secondary
The verdict
Open Palm Kettlebell Clean has 3-step instructions, documented to a similar depth as most of the 79 hamstrings exercises PlainExercise catalogues.
Ranked against the 79 hamstrings exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#715 of 868
3 numbered source steps; the longest instruction list ranks #1.
Instruction text
#688 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Open Palm Kettlebell Clean is a expert compound movement that trains the Hamstrings along with glutes and lower back. It requires kettlebells. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Hamstrings
- Level: expert
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Open Palm Kettlebell Clean Data Reveals · DOC · PULL/COMPOUND
Open Palm Kettlebell Clean opens on force profile: a PULL compound pattern for hamstrings on kettlebells, force direction is the first filter on this ceiling-level record.
3 steps sit in the lower third (< 4), a thin upstream record where taxonomy badges carry most of the page identity.
Open Palm Kettlebell Clean is classified as a expert-level compound movement with a pull force profile, primarily training the Hamstrings with secondary engagement of the glutes, lower back, quadriceps. The canonical form requires kettlebells in the strength category. Within the hamstrings cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | expert |
| Mechanic | compound |
| Force | pull |
| Equipment | kettlebells |
| Category | strength |
| Primary muscle | Hamstrings |
| Secondary muscles | 4 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Open Palm Kettlebell Clean catalog footprint
Among 79 exercises whose primary muscle is hamstrings, Open Palm Kettlebell Clean ranks #29 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for hamstrings for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Open Palm Kettlebell Clean trains the hamstrings as the prime mover, with 4 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Open Palm Kettlebell Clean does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
- 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.
- Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.
Common mistakes
- Letting tempo drift under heavy load - even at advanced weights, a controlled Open Palm Kettlebell Clean rep (2-3s down, 1-2s up) still outperforms a rushed one for muscle tension and joint safety.
- Cutting the range of motion short - moving the hamstrings through its full safe range on Open Palm Kettlebell Clean is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Open Palm Kettlebell Clean recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Open Palm Kettlebell Clean - brace and inhale during the lowering phase, exhale on the exertion, especially important with kettlebells where control matters most.
Who this is for
- Experienced trainees who can load the movement safely and have mastered the progression ladder below
- People who want to train the Hamstrings and secondarily glutes, lower back
- People who have access to kettlebells
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Open Palm Kettlebell Clean; browse 8 peer hamstrings exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- Complete beginners, start with the progression ladder below and build the pattern before loading it
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
At this stage, progress comes from refining technique, reducing rest between sets, and periodizing intensity across training cycles rather than chasing heavier loads.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · KETTLEBELLS · PULL/COMPOUND · CEILING
- Expert PULL compound pattern: prep the loaded joints specifically for Open Palm Kettlebell Clean, not only general cardio, before working weight.
- Sharp or joint pain is a stop signal. Discontinue any set that compromises joint position under load.
- At DOC documentation depth (422 chars), progress load only after the 3-step sequence stays clean at the prior weight.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Open Palm Kettlebell Clean, drawn across all muscles (not the hamstrings-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (3 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (422 here).
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.
Using the open palm kettlebell clean
A expert compound movement for the hamstrings - here's how to put it to work.
- Train the hamstrings 2–3 times a week with 48+ hours between hard sets; pair this with other hamstrings movements for balanced development. All hamstrings exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.