라이브러리로시작 
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운동 라이브러리
Kettlebell Arnold Press
A rotating kettlebell press that starts palm in and finishes palm forward overhead, taking the deltoids through a longer arc than a standard press.
어깨케틀벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두극하근상부 승모근코어
장비
케틀벨
패턴
Vertical press
준비 자세
- 01Clean a kettlebell to the rack position at each shoulder, or work one arm at a time.
- 02Start with the palms facing the body and elbows in front of the ribs.
- 03Let the bells rest on the forearms with straight wrists.
- 04Stand tall with the trunk braced and glutes tight.
수행
- 01Begin pressing while rotating the forearms outward.
- 02Pass through a palms sideways position at face height.
- 03Finish locked out overhead with the palms facing forward.
- 04Reverse the rotation on the way down back to the palm in rack.
체크포인트
- -The rotation is smooth and spread across the whole press, not snapped at the top.
- -The bell stays seated on the forearm through the rotation.
- -Torso stays vertical with ribs down.
- -Lockout is complete with the biceps near the ear.
흔한 실수
- -Letting the bell flop over the wrist during the rotation.
- -Rotating fully at the bottom, which turns it into a plain press.
- -Arching the back to finish heavy reps.
- -Lowering without reversing the rotation.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; the rotation favors moderate loads.
- -The offset kettlebell load makes the rotation harder to control than the dumbbell version, so start lighter.
- -Use it as the second press of the day after a heavier strict press.