kettlebell thruster
exercise.instructions.title exercise.instructions.subtitle
首先，双脚分开与肩同宽站立，双手将壶铃放在胸前，手掌相对。 弯曲膝盖并将臀部向后推，保持挺胸、背部挺直，进入蹲姿。 当你到达深蹲底部时，爆发性地通过脚后跟站起来，同时将壶铃压过头顶。 在动作的最高点锁定你的手臂，完全伸展你的肘部。 通过反转动作，弯曲肘部并将重量放回胸部，将壶铃放回起始位置。 重复所需的重复次数。
Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. Lock out your arms at the top of the movement, fully extending your elbows. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. Repeat for the desired number of repetitions.