라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Seesaw Press
An alternating double-kettlebell press where one bell lowers as the other presses, training shoulder strength with continuous anti-lateral core demand.
어깨케틀벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두복사근상부 승모근전거근
장비
케틀벨
패턴
Vertical press
준비 자세
- 01Clean two kettlebells to the rack position.
- 02Stand with feet hip to shoulder width and glutes squeezed.
- 03Press one kettlebell to full lockout to start the seesaw rhythm.
- 04Keep both wrists neutral with the bells on the back of the forearms.
수행
- 01Lower the locked-out bell to the rack while pressing the other bell overhead.
- 02Time the movement so one bell is always moving up as the other moves down.
- 03Lock each press fully before starting the next switch.
- 04Keep the trunk rigid so the hips do not sway side to side.
체크포인트
- -One arm reaches full lockout on every rep.
- -Hips and shoulders stay square to the front.
- -The descending bell is controlled, not dropped, into the rack.
- -Breathing stays rhythmic with the alternating presses.
흔한 실수
- -Leaning away from the pressing arm.
- -Rushing the rhythm and losing the lockout.
- -Letting the racked bell drift away from the body.
- -Using leg drive and turning it into a push press.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per arm.
- -Works well as a conditioning finisher with lighter bells for 30 to 45 second sets.
- -Choose a load about 10 percent lighter than your strict double press.