Seated Kettlebell Press

준비 자세

1. 01Sit on a bench or the floor with the torso tall and braced.
2. 02Clean one kettlebell to the rack position with the bell resting on the back of the forearm.
3. 03Keep the wrist straight and the elbow tucked in front of the ribs.
4. 04Plant the free hand on the thigh or hold it out for balance.

수행

1. 01Brace the trunk and press the kettlebell straight overhead.
2. 02Rotate the palm slightly forward as the arm extends so the bell finishes over the shoulder joint.
3. 03Lock the elbow with the biceps close to the ear.
4. 04Lower under control back to the rack position before the next rep.

체크포인트

• -Wrist stays neutral, never bent back under the bell.
• -Torso stays upright without leaning away from the working arm.
• -The bell finishes stacked over the shoulder and hip.
• -Ribs stay down through the whole press.

흔한 실수

• -Arching the lower back to finish the press.
• -Letting the elbow flare wide out of the rack.
• -Pressing the bell forward instead of straight up.
• -Gripping so loosely the bell flops on the forearm.