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One-Arm Open Palm Kettlebell Clean

AdvancedStrengthTier T4

Quickly clean a kettlebell with one hand so the ball lands in the open palm. Then throw it forward and catch it again by the handle.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place one kettlebell between your feet and grab the handle with one hand.
  • Keep the other hand clear of the catch zone.
  1. He stands hinged forward with the kettlebell between his feet, right hand gripping its handle, the bell resting on the floor.

    Step 1 of 5

    Place the kettlebell between the feet and grab the handle with one hand.

  2. He raises the kettlebell rapidly, the bell flipped so its ball rests in his open right palm at chest height, the handle pointing up.

    Step 2 of 5

    Raise the kettlebell rapidly and let it flip so the ball lands in the open palm.

  3. He throws the kettlebell out in front of him at chest height, the bell traveling forward away from his hand, his arm extended in the release.

    Step 3 of 5

    Throw the kettlebell out in front of you.

  4. He catches the kettlebell's handle with his right hand in front of him, controlling it down toward the floor between his feet.

    Step 4 of 5

    Catch the handle with one hand and take the kettlebell to the floor.

  5. He stands hinged forward with the kettlebell between his feet, right hand gripping its handle, the bell resting on the floor.

    Step 5 of 5

    Place the kettlebell between the feet and grab the handle with one hand.

Safety Information

Raise the kettlebell rapidly so it flips and the ball lands in the open palm, then throw it forward and catch the handle. Work both arms. Start with a light bell and keep the catch controlled rather than slapping the palm. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.