라이브러리로시작 
끝 
운동 라이브러리
One-Arm Kettlebell Row
A single-arm bent-over row with a kettlebell that builds the lats and mid-back one side at a time with a large stretch at the bottom.
등케틀벨Horizontal pull
주동근
광배근
협응근
능형근후면 삼각근이두코어
장비
케틀벨
패턴
Horizontal pull
준비 자세
- 01Place a kettlebell beside the front foot in a staggered stance.
- 02Hinge at the hips and rest the free forearm on the front thigh or a bench.
- 03Grip the handle with a flat back and the shoulder packed.
- 04Let the bell hang at a straight arm directly under the shoulder.
수행
- 01Brace the trunk and keep the hips square.
- 02Row the kettlebell to the hip by driving the elbow up and back.
- 03Squeeze the shoulder blade toward the spine at the top.
- 04Lower to a full stretch at the bottom under control.
체크포인트
- -Torso and hips stay square to the floor.
- -Elbow finishes past the torso line without the shoulder rolling forward.
- -Full arm extension and lat stretch at the bottom of every rep.
- -Neck stays neutral in line with the spine.
흔한 실수
- -Rotating the torso open to heave the bell up.
- -Shrugging the shoulder toward the ear instead of rowing.
- -Cutting the bottom stretch short.
- -Rounding the lower back in the hinge.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per side, weaker side first.
- -The offset kettlebell handle lets the wrist sit naturally; go heavy once form is strict.
- -Add a 1 second top squeeze for extra mid-back stimulus.