One-Arm Open Palm Kettlebell Clean

Level: intermediate

Equipment: kettlebells

Force: pull

Mechanic: compound

Core muscles: hamstrings

Secondary muscle: forearms, glutes, lower back, quadriceps, shoulders

Instructions:

Place one kettlebell between your feet.
Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
Throw the kettlebell out in front of you and catch the handle with one hand.
Take the kettlebell to the floor and repeat. Make sure to work both arms.

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