One-Arm Kettlebell Floor Press

준비 자세

1. 01Lie on the floor with knees bent and feet flat, kettlebell beside one shoulder.
2. 02Roll toward the bell and use both hands to bring it safely into position on the forearm.
3. 03Lie back with the bell resting against the back of the forearm and wrist neutral.
4. 04Extend the free arm out to the side for a stable base.

수행

1. 01Press the bell to lockout directly above the shoulder.
2. 02Lower under control until the upper arm rests on the floor, elbow about 45 degrees from the torso.
3. 03Pause briefly with the triceps on the floor, keeping tension.
4. 04Drive the bell back to lockout without letting the hips or shoulders twist.

체크포인트

• -Wrist stays neutral with the bell seated on the forearm.
• -Both shoulder blades and hips stay in contact with the floor.
• -The upper arm touches down softly on every rep.
• -Lockout is vertical over the shoulder, not drifting over the face or belly.

흔한 실수

• -Rolling the body toward the working side during the press.
• -Bouncing the elbow off the floor.
• -Letting the bell pull the wrist into extension.
• -Getting into and out of position carelessly with a heavy bell.