라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Advanced Windmill
A windmill performed with the kettlebell locked out overhead, demanding more shoulder stability and oblique control than the low-hand version.
코어케틀벨Hip hinge
주동근
복사근
협응근
어깨둔근햄스트링척추기립근
장비
케틀벨
패턴
Hip hinge
준비 자세
- 01Press or snatch a kettlebell to a locked-out overhead position.
- 02Turn both feet about 45 degrees away from the loaded side.
- 03Shift most of your weight onto the leg under the bell.
- 04Fix your eyes on the kettlebell before hinging.
수행
- 01Push the hip under the bell out to the side and hinge down.
- 02Slide the free hand down the inside of the front leg toward the floor.
- 03Keep the loaded arm vertical and locked the entire way down.
- 04Drive through the hip to stand tall, bell still overhead.
체크포인트
- -The overhead arm stays vertical and locked in every position.
- -Eyes stay on the kettlebell throughout the rep.
- -The movement is a lateral hinge, not a side bend of the spine.
- -The rear leg stays straight while the front knee may soften slightly.
흔한 실수
- -Letting the overhead elbow bend or drift forward.
- -Squatting down instead of hinging the hip out.
- -Rounding the back to reach the floor.
- -Loading too heavy before owning the pattern with a light bell.
프로그래밍 노트
- -Use 2 to 4 sets of 3 to 6 slow reps per side.
- -Own the low windmill and overhead holds before progressing here.
- -Treat it as skill and mobility work early in the session, not a burnout.