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 Pull Up (Neutral Grip), the One Arm Chin-up and the V-bar Pullup.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One-arm Open Palm Kettlebell Clean

One-arm Open Palm Kettlebell Clean
Primary muscle
Hamstrings
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Forearms, Glutes, Lower Back, Quadriceps, Shoulders

How to perform One-arm Open Palm Kettlebell Clean
  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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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Pull Up (Neutral Grip)Play demonstration

    1. Pull Up (Neutral Grip)

    55% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the lats rather than the hamstrings.

    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. One Arm Chin-upPlay demonstration

    2. One Arm Chin-up

    55% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
    3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
    4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the One-arm Open Palm Kettlebell Clean
  3. V-bar Pullup

    3. V-bar Pullup

    54% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
    2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
    3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
    4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
    5. Repeat for the prescribed number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Bench Pull-upsPlay demonstration

    4. Bench Pull-ups

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. Pull-upPlay demonstration

    5. Pull-up

    51% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Pullups

    6. Pullups

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Rocky Pull-up PulldownPlay demonstration

    7. Rocky Pull-up Pulldown

    51% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Shoulder Grip Pull-upPlay demonstration

    8. Shoulder Grip Pull-up

    51% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Wide Grip Pull-upPlay demonstration

    9. Wide Grip Pull-up

    51% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Wide-grip Rear Pull-up

    10. Wide-grip Rear Pull-up

    51% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
    3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

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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