라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Double Windmill
A windmill holding two kettlebells, one locked out overhead and one hanging in the bottom hand, doubling the loading on the obliques and hips.
코어케틀벨Hip hinge
주동근
복사근
협응근
어깨둔근햄스트링척추기립근
장비
케틀벨
패턴
Hip hinge
준비 자세
- 01Press one kettlebell overhead and hold the second in the opposite hand at your side.
- 02Turn both feet about 45 degrees away from the overhead side.
- 03Shift weight onto the leg under the overhead bell.
- 04Lock the top arm and fix your eyes on that bell.
수행
- 01Push the loaded-side hip out and hinge down.
- 02Lower the bottom kettlebell along the inside of the front leg toward the floor.
- 03Keep the top arm vertical and locked while the torso rotates open.
- 04Drive the hip through to stand tall with both bells controlled.
체크포인트
- -Top arm stays vertical and locked for every inch of the rep.
- -The bottom bell tracks close to the leg, not out in front.
- -Hips hinge sideways; the spine does not simply side bend.
- -Eyes stay on the overhead kettlebell.
흔한 실수
- -Letting the bottom bell swing forward and pull the back round.
- -Bending the overhead elbow as fatigue sets in.
- -Rushing the descent and losing the hip hinge.
- -Matching the bottom bell too heavy before the pattern is stable.
프로그래밍 노트
- -Use 2 to 3 sets of 3 to 5 slow reps per side.
- -Master the single-bell overhead windmill before adding the bottom bell.
- -Keep the bottom bell lighter than the top bell when learning.