10 Best Open Palm Kettlebell Clean Alternatives for Hamstring Strength
If you can’t perform the open-palm kettlebell clean, use movements that load the hip hinge and posterior chain. Try Romanian deadlifts, kettlebell swings, single-leg RDLs, barbell cleans, or glute–ham raises. Cue: hinge at the hips with a neutral spine, push the hips back, and drive force through the heels to load the hamstrings.
Original Exercise: Open Palm Kettlebell Clean
How to Perform Open Palm Kettlebell Clean
- 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.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Open Palm Kettlebell Clean Alternatives
1. Alternating Hang Clean
77.1% MatchHow to perform this exercise
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
2. Bottoms-Up Clean From The Hang Position
68.9% MatchHow to perform this exercise
- Initiate the exercise by standing upright with a kettlebell in one hand.
- 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.
3. Barbell Wide-grip Upright Row
58.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
4. Barbell Upright Row
58.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
5. Barbell Upright Row V. 3
58.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Barbell Upright Row V. 2
58.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
7. Cable Upright Row
57.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
- Keep your back straight and your core engaged throughout the exercise.
- Pull the cable attachment straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, squeezing your shoulder blades together.
- Slowly lower the cable attachment back down to the starting position.
8. Double Kettlebell Alternating Hang Clean
56.9% MatchHow to perform this exercise
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell.
- With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
9. Dumbbell Shrug
56% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Keep your arms straight and let the dumbbells hang by your sides.
- Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
- Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
10. Assisted Parallel Close Grip Pull-up
55.4% MatchHow to perform this exercise
- Adjust the machine to your desired weight and height.
- Place your hands on the parallel bars with a close grip, palms facing each other.
- Hang from the bars with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
- Continue pulling until your chin is above the bars.
Why You Might Need a Open Palm Kettlebell Clean Alternative
You may substitute the open-palm kettlebell clean for several reasons: wrist or shoulder pain from the rack transition, limited grip strength, lack of kettlebells, or skill-level constraints with the clean’s timing. Replacing it reduces joint stress while preserving hip-hinge mechanics that activate the hamstrings and glutes. Choose a substitute when you need less wrist load—perform RDLs with a soft knee and braced core—or when you want more explosive hip extension—use kettlebell swings and cue a fast hip snap to emphasize concentric glute-ham activation.
How to Choose the Right Substitute
Pick a substitute based on your goal, equipment, and injury history. For strength and eccentric hamstring loading, use barbell or dumbbell Romanian deadlifts—lower until you feel a stretch under tension and maintain a flat back. For power and rate-of-force development, choose kettlebell swings and cue an aggressive hip snap. For unilateral control or balance deficits, pick single-leg RDLs and keep hips level while hinging. Consider load progression, range of motion, and whether you need a bilateral or unilateral pattern to correct asymmetries.
Frequently Asked Questions
What muscles does Open Palm Kettlebell Clean work?
The clean primarily targets the hamstrings and glutes via a hip hinge and explosive hip extension. It also recruits the spinal erectors for trunk stability and the traps/shoulders in the rack phase; cue a fast hip drive to finish each rep and protect the lower back.
What is the best bodyweight alternative to Open Palm Kettlebell Clean?
A single-leg Romanian deadlift is the most practical bodyweight alternative to replicate the hinge and hamstring load—stand on one leg, hinge at the hips with a soft knee, reach toward the floor, and keep hips square. If you have an anchor, the Nordic hamstring curl provides superior eccentric hamstring stimulation.
Can I build muscle without doing Open Palm Kettlebell Clean?
Yes. You can hypertrophy the hamstrings and upper legs with progressive RDLs, Bulgarian split squats, glute–ham raises, or slow-tempo swings. Emphasize progressive overload, controlled eccentrics, and full hip extension—track load, reps, or time under tension to drive muscle growth.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →