kettlebell hang clean
exercise.instructions.title exercise.instructions.subtitle
双脚分开与肩同宽站立，将壶铃放在大腿前面。 稍微弯曲膝盖，髋部向前转动，保持背部挺直。 将壶铃放低至地面，使其在双腿之间摆动。 快速伸展臀部和膝盖，利用动量将壶铃摆动到肩膀高度。 当壶铃达到肩膀高度时，旋转手腕，将壶铃置于架子位置，肘部内收，壶铃靠在前臂上。 将壶铃放回双腿之间的起始位置，然后重复所需的重复次数。
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Lower the kettlebell towards the ground, allowing it to swing between your legs. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.