One-Arm Kettlebell Snatch

준비 자세

1. 01Place the kettlebell a foot in front of the toes.
2. 02Take a shoulder-width stance and hinge down with a flat back.
3. 03Grip the handle with one hand and pack the shoulder.
4. 04Hike the bell back high between the legs to load the hips.

수행

1. 01Snap the hips forward hard to launch the bell upward.
2. 02Keep the elbow soft and the bell close to the body on the way up.
3. 03Punch the hand through the handle at eye level so the bell rolls onto the forearm.
4. 04Lock the arm out overhead with the bicep near the ear.
5. 05Let the bell drop and swing back through the legs for the next rep.

체크포인트

• -The bell lands softly on the forearm with no slap.
• -The lockout stacks wrist over elbow over shoulder over hip.
• -The hips, not the arm, create the height.
• -The spine stays neutral through the backswing.

흔한 실수

• -Casting the bell in a wide arc so it crashes on the forearm.
• -Pulling with the arm instead of snapping the hips.
• -Gripping too hard and tearing up the palm.
• -Cutting the backswing short and losing power.