라이브러리로시작 
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운동 라이브러리
Kettlebell Hang Clean
A kettlebell clean started from the hang that teaches a crisp hip drive and a soft rack catch without the full swing from the floor.
역도케틀벨Ballistic hinge to rack
주동근
둔근햄스트링
협응근
승모근이두전완코어
장비
케틀벨
패턴
Ballistic hinge to rack
준비 자세
- 01Deadlift the kettlebell to a standing position with one hand.
- 02Set the feet about shoulder width with toes slightly out.
- 03Hinge until the bell hangs between the knees with a flat back.
- 04Keep the working shoulder packed and the grip relaxed but secure.
수행
- 01Snap the hips forward to drive the bell upward from the hang.
- 02Keep the elbow close and guide the bell up the midline like zipping a jacket.
- 03Rotate the hand around the bell as it rises so it lands softly in the rack.
- 04Catch with the elbow tucked to the ribs and the wrist neutral.
- 05Drop the bell back into the hang under control for the next rep.
체크포인트
- -The bell travels close to the torso, not in a wide arc.
- -The rack catch is quiet with no forearm banging.
- -Hips finish fully extended before the catch.
- -The back stays flat in every hang position.
흔한 실수
- -Curling the bell up with the arm instead of using the hips.
- -Letting the bell flip over and slam the forearm.
- -Catching with the elbow flared away from the body.
- -Gripping the handle too hard, which blunts the hand rotation.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps per side to groove the rack catch.
- -Pairs well as the entry to clean and press or clean and jerk complexes.
- -Progress to the full clean from the swing once the catch is consistently quiet.