Napra

One-Arm Open Palm Kettlebell Clean

StrengthIntermediate HamstringsForearmsGlutesLower backQuadricepsShoulders Kettlebell
One-Arm Open Palm Kettlebell Clean, step 1
1. Hinge at the hips with a flat back; the kettlebell swings back between your legs.
One-Arm Open Palm Kettlebell Clean, step 2
2. Snap your hips and guide the bell close to your body into the rack; let it land softly on your forearm.

How to do it

  1. Place one kettlebell between your feet.
  2. 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.
  3. Throw the kettlebell out in front of you and catch the handle with one hand.
  4. Take the kettlebell to the floor and repeat. Make sure to work both arms.

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