Kettlebell Hang Clean

طريقة الأداء

1. 01Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. 02Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3. 03Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

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.