One-Arm Open Palm Kettlebell Clean

طريقة الأداء

1. 01Place one kettlebell between your feet.
2. 02Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
3. 03Throw the kettlebell out in front of you and catch the handle with one hand.
4. 04Take the kettlebell to the floor and repeat. Make sure to work both arms.

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.