One-Arm Kettlebell Split Snatch

طريقة الأداء

1. 01Hold a kettlebell in one hand by the handle.
2. 02Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
3. 03After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
4. 04Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return 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.