exercise.id: 0527 Equipo: kettlebell
kettlebell double jerk
exercise.body_part: shoulders exercise.target: delts Grupo: triceps
exercise.synergist:
triceps core
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，双手各握一个壶铃，与肩同高。 稍微弯曲膝盖并启动核心。 将壶铃压过头顶，充分伸展手臂。 弯曲膝盖并快速半蹲。 爆发性地伸展臀部和膝盖，将壶铃举过头顶。 锁定双臂，将壶铃举过头顶，膝盖稍微弯曲。 站直并回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Bend your knees slightly and engage your core. Press the kettlebells overhead, fully extending your arms. Bend your knees and quickly drop into a partial squat. Explosively extend your hips and knees, driving the kettlebells overhead. Lock out your arms and catch the kettlebells overhead with your knees slightly bent. Stand up straight and return to the starting position. Repeat for the desired number of repetitions.
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