라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Pirate Supper Legs
A standing kettlebell drill that alternately sweeps each bell out to the side and up while the legs and trunk stabilize, combining lateral delt work with rhythmic full body coordination.
어깨케틀벨Lateral raise
주동근
측면 삼각근
협응근
전면 삼각근복사근상부 승모근전완
장비
케틀벨
패턴
Lateral raise
준비 자세
- 01Stand with feet hip width apart holding a light kettlebell in each hand at the sides.
- 02Soften the knees and brace the trunk.
- 03Set the shoulders down and back.
- 04Start with both bells hanging at arm's length.
수행
- 01Sweep one kettlebell out to the side and up to about shoulder height with a nearly straight arm.
- 02Lower it under control as the opposite bell begins its sweep.
- 03Continue alternating sides in a steady rhythm.
- 04Let the knees flex slightly in time with each raise to absorb the load.
체크포인트
- -The raising arm stays in line with the torso, not drifting forward.
- -The trunk resists side bending as each bell rises.
- -The rhythm stays smooth, with one bell lowering as the other lifts.
- -The bells stay controlled at the top, never flipping over the wrist.
흔한 실수
- -Using bells too heavy to raise without heaving the torso.
- -Turning it into a swing by hinging at the hips.
- -Losing the alternating rhythm and pausing between sides.
- -Shrugging the shoulder of the working arm.
프로그래밍 노트
- -Use 2 to 3 sets of 20 to 40 seconds of continuous alternation, or 10 to 15 raises per side.
- -Keep the bells light; this is a conditioning and delt endurance drill, not a loading exercise.
- -Slot it into kettlebell circuits or as a shoulder finisher.