Double Kettlebell Alternating Hang Clean

طريقة الأداء

1. 01Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. 02Clean one kettlebell to your shoulder and hold on to the other kettlebell.
3. 03With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —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.