Open Palm Kettlebell Clean

طريقة الأداء

1. 01Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
2. 02Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
3. 03Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

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.