Double Kettlebell Jerk

طريقة الأداء

1. 01Hold a kettlebell by the handle in each hand.
2. 02Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
3. 03Dip your body by bending the knees, keeping your torso upright.
4. 04Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
5. 05As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
6. 06Return your feet to the ground in a split fashion, with one foot forward and one foot back.
7. 07Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

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.