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운동 라이브러리
Seated Two-Arm Kettlebell Military Press
A seated double-kettlebell overhead press that builds pressing strength in both shoulders at once with no leg drive to assist.
어깨케틀벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근전거근코어
장비
케틀벨
패턴
Vertical press
준비 자세
- 01Clean two kettlebells to the rack position, one on each side.
- 02Sit tall on a bench or the floor with the trunk braced.
- 03Rest each bell on the back of the forearm with wrists straight.
- 04Keep both elbows tucked in front of the ribs.
수행
- 01Brace and press both kettlebells overhead at the same time.
- 02Let the palms rotate forward slightly as the arms extend.
- 03Lock both elbows with the bells stacked over the shoulders.
- 04Lower both bells under control back to the rack.
체크포인트
- -Both bells travel at the same speed with no side-to-side lean.
- -Ribs stay down and the lower back does not arch.
- -Wrists stay neutral under the bells.
- -Elbows finish fully locked overhead.
흔한 실수
- -Arching the lumbar spine to compensate for tight shoulders.
- -Pressing one bell faster than the other.
- -Flaring the elbows wide before the press starts.
- -Cutting the lockout short.
프로그래밍 노트
- -Use 3 to 5 sets of 4 to 6 reps for strength work.
- -Use 2 to 4 sets of 8 to 12 reps for hypertrophy.
- -Progress from the seated single-arm press once both sides press evenly.