One-Arm Kettlebell Clean and Jerk

طريقة الأداء

1. 01Hold a kettlebell by the handle.
2. 02Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
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. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
5. 05Receive the weight overhead by returning to a squat position underneath the weight.
6. 06Keeping the weight overhead, return to a standing position. Lower the weight to the floor 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.