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운동 라이브러리
Alternating Kettlebell Press on Floor
A floor press performed with a kettlebell in each hand, pressing one side at a time so each arm works independently while the offset kettlebell load challenges wrist and shoulder stability.
가슴케틀벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
케틀벨
패턴
Horizontal press
준비 자세
- 01Lie on the floor with knees bent and feet flat.
- 02Bring a kettlebell into position on each side so the bell rests against the back of the forearm.
- 03Keep wrists neutral and knuckles pointed toward the ceiling.
- 04Press both bells to lockout above the shoulders to start.
수행
- 01Lower one kettlebell until the upper arm rests lightly on the floor, keeping the other locked out overhead.
- 02Pause briefly with the triceps on the floor.
- 03Press that bell back to lockout without twisting the torso.
- 04Repeat on the other side, alternating with control.
체크포인트
- -The non-working arm stays fully locked out and vertical.
- -Wrists stay neutral with the bell seated on the forearm.
- -Hips and shoulders stay square on the floor.
- -Upper arm touches down softly; no dropping into the floor.
흔한 실수
- -Letting the locked-out bell drift outward or bend at the elbow.
- -Rolling the torso toward the lowering side.
- -Bending the wrist back so the bell hangs instead of stacking.
- -Bouncing the upper arm off the floor to start the press.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per side.
- -The static lockout doubles the time under tension per arm, so start lighter than a normal floor press.
- -Good pressing option when no bench is available or to build lockout stability for dips and bench.