10 Best One-arm Open Palm Kettlebell Clean Alternatives for Hamstring Strength

The One-arm Open Palm Kettlebell Clean is done standing with a kettlebell. Ranked closest by our scoring: the Open Palm Kettlebell Clean, the One-arm Kettlebell Clean and the Split Snatch. Two harder versions, the Alternating Hang Clean and the Bottoms-up Clean From The Hang Position, are listed below as progressions rather than swaps.

One-arm Open Palm Kettlebell Clean

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the One-arm Open Palm Kettlebell Clean

The steps for the One-arm Open Palm Kettlebell Clean itself, so you can judge how close each substitute below really is.

Hamstrings, with forearms, glutes, lower back, quadriceps, shoulders · Kettlebell · Intermediate · Compound

  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.

The 10 Best One-arm Open Palm Kettlebell Clean Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Open Palm Kettlebell Clean on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Open Palm Kettlebell Clean

    1. Open Palm Kettlebell Clean

    95% match

    Hamstrings · Intermediate · Compound

    It uses the same equipment and still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
    2. 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.
    3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Open Palm Kettlebell Clean
    • Equipment: free weights, the same as the One-arm Open Palm Kettlebell Clean
    • Body position: standing, the same as the One-arm Open Palm Kettlebell Clean
  3. Split Snatch

    3. Split Snatch

    87% match

    Hamstrings · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
    5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
    6. Carefully return the weight to floor.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Open Palm Kettlebell Clean
    • Equipment: free weights, the same as the One-arm Open Palm Kettlebell Clean
  5. Smith Machine Hang Power Clean

    5. Smith Machine Hang Power Clean

    74% match

    Hamstrings · Advanced · Compound

    A good swap when you have a Smith machine to work with, and it still works the hamstrings.

    • Smith-machine
    How to perform it
    1. Position the bar at knee height and load it to an appropriate weight.
    2. Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
    3. Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
    4. Upon full extension, rebend the hips and knees to lower your receiving position.
    5. Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
    6. Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Open Palm Kettlebell Clean
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the One-arm Open Palm Kettlebell Clean
  6. Alternating Hang Clean

    Progression

    6. Alternating Hang Clean

    74% match

    Hamstrings · Intermediate · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
    3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Open Palm Kettlebell Clean
    • Equipment: free weights, the same as the One-arm Open Palm Kettlebell Clean
    • Body position: standing, the same as the One-arm Open Palm Kettlebell Clean
  7. Bottoms-up Clean From The Hang Position

    Progression

    7. Bottoms-up Clean From The Hang Position

    74% match

    Forearms · Advanced · Compound

    A looser match: it uses the same equipment, but it works the forearms rather than the hamstrings.

    • Kettlebell
    How to perform it
    1. Initiate the exercise by standing upright with a kettlebell in one hand.
    2. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: forearms, not hamstrings
    • Equipment: free weights, the same as the One-arm Open Palm Kettlebell Clean
    • Body position: standing, the same as the One-arm Open Palm Kettlebell Clean

Why You Might Need a One-arm Open Palm Kettlebell Clean Alternative

You may need substitutes due to wrist or shoulder sensitivity, lack of a kettlebell, or a desire to prioritize heavier bilateral loading. Substitutes preserve the hip-hinge pattern and hamstring eccentric control while adjusting load, stance, or unilateral demand. Choose exercises that reproduce hip extension torque and posterior chain lengthening, maintain a soft knee, hinge from the hips, and keep the bar or load close to your center of mass to maximize hamstring activation and reduce lumbar shear.

One-arm Open Palm Kettlebell Clean FAQ

What muscles does One-arm Open Palm Kettlebell Clean work?

The movement primarily targets the hamstrings and glutes through hip extension and eccentric lengthening. It also recruits the erector spinae and core for stabilization, plus the upper back and shoulder girdle during the pull and rack phases; cue: drive through the hips and keep the shoulder packed.

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