Open Palm Kettlebell Clean
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General info
How to perform exercise
- Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
- Release the kettlebell as it comes up, 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 to the starting position and repeat.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Shoulders, Quads, Lower Back, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Open Palm Kettlebell Clean» are among the best rated by athletes.
Maintenance
Exercise substitutions
You can try replacing the exercise «Open Palm Kettlebell Clean» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Open Palm Kettlebell Clean
Author: AtletIQ: on
Open Palm Kettlebell Clean — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Open Palm Kettlebell Clean»
