Open Palm Kettlebell Clean

Open Palm Kettlebell Clean is a advanced kettlebell coordination - two-palm clean exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Quadriceps, Hamstrings
Secondary muscles: Forearms, Deltoid, Abdominals
Exercise type: Advanced kettlebell coordination - two-palm clean

Exercise technique

Prepare the area
Leave a clear catching area around the kettlebell.
Two-hand grip
Hold the handle with both hands and hinge slightly at your hips.
Raise
Accelerate the weight using leg and hip drive.
Release transition
Release the handle under control as the bell rotates upward.
Palm support
Receive the body of the kettlebell from beneath with both palms.
Return
Use a short, close rotation to catch the handle again with both hands.
Lower
Push your hips back and place the weight on the floor.

Key technique points

Do not throw the weight to head height.
Support evenly with both palms.
Do not let the kettlebell strike your chest.
Do not pinch your fingers when catching the handle.
Do not move underneath an escaping weight.
Do not attempt this before mastering basic clean control.

Common mistakes

One-palm catch

This loses the balance base of the two-hand-supported variation.

Throwing too high

This increases catching impact.

Striking the torso

This means the close path has become too short and uncontrolled.

Catching the handle late

This lets the weight move away from the palms.

Bent wrists

This weakens open-palm support.

Starting too heavy

This makes it harder to correct timing after small errors.

Frequently asked questions