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운동 라이브러리
Kettlebell Double Jerk
A jerk performed with two racked kettlebells, using dip and leg drive to send both bells overhead, a staple of kettlebell sport for power and overhead endurance.
역도케틀벨Overhead drive
주동근
삼각근대퇴사두
협응근
삼두둔근코어승모근
장비
케틀벨
패턴
Overhead drive
준비 자세
- 01Clean two kettlebells to the rack, resting on the chest and forearms.
- 02Stack the elbows on or near the hips to support the load.
- 03Set feet at shoulder width with weight over mid-foot.
- 04Take a breath and brace before the dip.
수행
- 01Dip straight down a few inches, keeping the heels down.
- 02Drive explosively with the legs to launch both bells off the chest.
- 03Dip under a second time as the arms punch to lockout.
- 04Stand up fully with both bells locked out, then lower them back to the rack.
체크포인트
- -The first dip is short and vertical with the torso upright.
- -Bells leave from the rack via leg drive, not a press.
- -Elbows lock in the under-squat before you stand.
- -Overhead position stacks the bells over shoulders and hips.
흔한 실수
- -Pressing the bells out instead of catching them locked.
- -Dipping forward onto the toes.
- -Skipping the second dip and jamming the shoulders.
- -A loose rack that lets the bells slide before the drive.
프로그래밍 노트
- -Use 4 to 6 sets of 3 to 6 reps for power with moderate bells.
- -For kettlebell-sport style endurance, run timed sets at a steady rep pace.
- -Program after cleans or as part of the long cycle (clean and jerk) complex.