exercise.id: 0537 Equipo: kettlebell

kettlebell one arm clean and 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，一只手握住壶铃，正手握住。稍微弯曲膝盖并以臀部为铰链，将壶铃放在两腿之间。爆发性地伸展你的臀部、膝盖和脚踝，利用动量将壶铃摆动到肩膀的高度。当壶铃到达肩膀高度时，旋转手腕并向上挥拳，将手臂锁定在头顶上方。将壶铃放回起始位置，然后重复所需的重复次数。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs. Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

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exercise.cta.desc1 kettlebell one arm clean and jerk exercise.cta.desc2

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