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운동 라이브러리
One-Arm Kettlebell Push Press
A single kettlebell push press that uses leg drive to launch the bell overhead, building explosive one arm pressing power with heavier loads than strict work allows.
어깨케틀벨Vertical push press
주동근
전면 삼각근측면 삼각근
협응근
삼두대퇴사두둔근복사근
장비
케틀벨
패턴
Vertical push press
준비 자세
- 01Clean one kettlebell to the rack position at the shoulder.
- 02Rest the bell on the forearm with the wrist straight and elbow on the ribs.
- 03Stand with feet hip width apart and weight over mid foot.
- 04Brace the trunk and square the hips.
수행
- 01Dip straight down a few inches by bending the knees.
- 02Drive explosively through the floor, extending hips and knees.
- 03Punch the bell to a full overhead lockout as the legs finish.
- 04Absorb it back into the rack with soft knees, then repeat or switch arms.
체크포인트
- -The dip stays vertical with the torso upright.
- -Hips stay square despite the one sided load.
- -Lockout stacks the bell over shoulder and hip.
- -The wrist stays neutral through the catch.
흔한 실수
- -Hinging forward in the dip and pushing the bell out front.
- -Leaning away from the bell at lockout.
- -Pausing between the dip and drive, killing the stretch reflex.
- -Lowering the bell straight down with a rigid arm instead of absorbing into the rack.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps per arm for power.
- -Load heavier than your strict one arm press, typically by 1 to 2 bell sizes.
- -Works well inside clean and press complexes or as a bridge toward the jerk.