Open Palm Kettlebell Clean
The Open Palm Kettlebell Clean is an exercise that provides a great full body workout. It starts with placing a kettlebell between your feet and extending through the legs and hips as you raise it up towards your shoulders. When the kettlebell comes up, you release it and let it flip so that the ball of the kettlebell lands in the palms of your hands. From here you release the kettlebell out in front of you and catch the handle with both hands. Finally, you lower the kettlebell back to the starting position and repeat the exercise. This is a great exercise for developing strength in the legs, hips, and core.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Kettlebells
Benefits Of This Exercise
- The Open Palm Kettlebell Clean works multiple muscle groups at once, including the legs, hips, core, and arms.
- It builds strength and power throughout the body.
- It can help improve coordination and balance.
- It can help you burn calories and lose weight.
- It can help improve posture and flexibility.
- It can help reduce stress and improve mental focus.
Step by Step Instructions For Open Palm Kettlebell Clean
- Start by positioning yourself with one kettlebell placed between your feet.
- Perform a clean movement by extending through your legs and hips. As you do this, raise the kettlebell towards your shoulders.
- Release the kettlebell as it comes up, allowing it to flip so that the ball of the kettlebell lands in the palms of your hands.
- Extend your arms out in front of you and catch the handle of the kettlebell with both hands.
- Lower the kettlebell back down to the starting position.
- Repeat the entire process again for the desired number of repetitions.
Warm Up Tips
- Start with a light warm-up, such as jogging in place or jumping jacks, to get your heart rate up and your muscles warmed up.
- Perform some dynamic stretches, such as leg swings or arm circles, to increase your range of motion and loosen up your joints.
- Before starting the exercise, practice the movement without the kettlebell to ensure proper form and technique.
- When you're ready to begin, place one kettlebell between your feet.
- Engage your core and maintain a neutral spine throughout the exercise.
- Clean the kettlebell by extending through the legs and hips, using the power from your lower body to raise the kettlebell towards your shoulders.
- As the kettlebell comes up, release it 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 back to the starting position and repeat the exercise for the desired number of repetitions.
- Remember to breathe properly throughout the exercise, exhaling as you raise the kettlebell and inhaling as you lower it.
- After completing the exercise, take some time to cool down and stretch your muscles to prevent any post-workout soreness or tightness.
Open Palm Kettlebell Clean Safety Tips
- Start with a light kettlebell and gradually increase the weight as you become more comfortable with the exercise.
- Ensure that your feet are firmly planted on the ground and maintain a stable stance throughout the exercise.
- Keep your back straight and engage your core muscles to prevent any strain on your lower back.
- As you raise the kettlebell towards your shoulders, avoid using excessive force or jerking motions to prevent injury.
- When releasing the kettlebell, make sure to have a firm grip and control the movement to avoid dropping it on your feet or other body parts.
- Always maintain proper form and technique throughout the exercise to maximize its effectiveness and minimize the risk of injury.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional or healthcare provider.
- Listen to your body and only perform the exercise within your capabilities. Do not push yourself too hard or attempt to lift a weight that is too heavy for you.
- Perform the exercise in a well-ventilated area with plenty of space to avoid any obstacles or hazards.
- Warm up before starting the exercise and cool down afterwards to prepare your muscles and prevent any potential injuries.
Incorporating Into Other Workouts
The Open Palm Kettlebell Clean can be incorporated into workouts in various ways to target different muscle groups and achieve specific fitness goals. Here are a few examples:
1. Full Body Strength Workout:
- Perform 3 sets of 10 reps of Open Palm Kettlebell Cleans as part of a circuit.
- Combine it with exercises like squats, lunges, push-ups, and rows to engage multiple muscle groups.
- Rest for 1-2 minutes between sets and repeat the circuit 3-4 times.
2. HIIT (High-Intensity Interval Training):
- Incorporate Open Palm Kettlebell Cleans into a Tabata-style workout.
- Perform 20 seconds of maximum effort cleans, followed by 10 seconds of rest.
- Repeat for a total of 4 minutes, aiming for as many reps as possible within each 20-second interval.
- Rest for 1-2 minutes and repeat for a total of 3-4 sets.
3. Functional Training:
- Use Open Palm Kettlebell Cleans as part of a complex movement pattern.
- Combine it with exercises like overhead presses, squats, and bent-over rows to simulate real-life movements.
- Perform 3 sets of 8-10 reps of each exercise, resting for 30-60 seconds between sets.
- Repeat the complex for 3-4 rounds.
4. Core and Stability Workout:
- Incorporate Open Palm Kettlebell Cleans into a core-focused routine.
- Perform 3 sets of