라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Bent Press
An old-time strength lift where you hinge and rotate under a racked kettlebell until the arm locks out, building obliques, lats, and overhead stability with heavy loads.
코어케틀벨Hip hinge
주동근
복사근어깨
협응근
광배근삼두둔근척추기립근
장비
케틀벨
패턴
Hip hinge
준비 자세
- 01Clean the kettlebell to the rack position on one side.
- 02Angle both feet about 45 degrees away from the bell.
- 03Screw the elbow down onto the hip crest or lat.
- 04Take a breath and brace before folding.
수행
- 01Hinge and rotate the torso away and down while the bell stays in place.
- 02Slide under the kettlebell until the arm reaches lockout, letting your body drop rather than pressing the bell up.
- 03Keep the eyes on the bell and the forearm vertical.
- 04Once the elbow is locked, stand up with the bell overhead.
체크포인트
- -The bell barely moves; the body moves under it.
- -Forearm stays vertical under the load the whole way.
- -The lat stays braced against the working arm during the descent.
- -Lockout is complete before you begin to stand.
흔한 실수
- -Turning it into a lean-back push press.
- -Losing the vertical forearm and dumping the bell forward.
- -Rounding into pure spinal flexion instead of a hinge with rotation.
- -Standing up before the elbow is fully locked.
프로그래밍 노트
- -Use 3 to 5 sets of 1 to 3 reps per side with deliberate rest.
- -Groove it light for weeks; the lift rewards patience over load jumps.
- -Pair with windmills, which train the same slot with less complexity.