kettlebell double alternating hang clean
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双脚分开与肩同宽站立，双手各握一个壶铃，正手握住。 稍微弯曲膝盖，臀部向前转动，保持背部挺直，挺胸。 让壶铃垂直悬挂在身体前方。 以一种流畅的动作，爆发性地伸展臀部和膝盖，同时耸肩。 当壶铃上升时，将其拉向肩膀，保持肘部高且向两侧伸展。 在与肩同高的位置抓住壶铃，手掌朝内，肘部向前。 将壶铃放回起始位置，然后重复所需的重复次数。
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the kettlebells to hang straight down in front of your body. In one fluid motion, explosively extend your hips and knees while shrugging your shoulders. As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides. Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
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exercise.cta.desc1 kettlebell double alternating hang clean exercise.cta.desc2
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