Two-Arm Kettlebell Clean

طريقة الأداء

1. 01Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. 02Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
3. 03Lower the kettlebells back 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.