Kettlebell Pistol Squat

طريقة الأداء

1. 01Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
2. 02Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
3. 03Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
4. 04Lower yourself again and repeat.

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.