Kettlebell Double Snatch

준비 자세

1. 01Place two kettlebells on the floor between and slightly in front of the feet.
2. 02Take a stance slightly wider than shoulder width so both bells clear the knees.
3. 03Hinge at the hips with a flat back and grip both handles firmly.
4. 04Hike both bells back between the legs to load the hamstrings.

수행

1. 01Snap the hips forward hard to drive both bells off the backswing.
2. 02Keep the bells close to the body as they travel up the midline.
3. 03Punch both hands through at the top so the bells roll gently onto the forearms.
4. 04Lock out both arms overhead with the biceps near the ears.
5. 05Let the bells swing back through the legs under control to start the next rep.

체크포인트

• -Hips, not arms, generate the upward drive.
• -Bells flip over the wrists without banging the forearms.
• -Overhead lockout is stacked over the shoulders and hips.
• -The back stays flat through every backswing.

흔한 실수

• -Muscling the bells up with an arm pull instead of a hip snap.
• -Letting the bells arc wide and crash onto the forearms.
• -Leaning back to finish the lockout instead of standing tall.
• -Losing spinal position at the bottom of the backswing.