One-Arm Kettlebell Clean

طريقة الأداء

1. 01Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
2. 02Clean 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. 03Return the weight to the starting position.

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.