Alternating Floor Press

طريقة الأداء

1. 01Lie on the floor with two kettlebells next to your shoulders.
2. 02Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. 03Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
4. 04Raise the kettlebell and repeat on the opposite side.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.