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운동 라이브러리
Kettlebell Snatch
The kettlebell snatch takes the bell from a swing to a fixed overhead lockout in one motion, training explosive hip extension, grip, and cardiovascular capacity together.
역도케틀벨Ballistic hinge to overhead
주동근
둔근햄스트링
협응근
후면 삼각근승모근전완코어
장비
케틀벨
패턴
Ballistic hinge to overhead
준비 자세
- 01Set the kettlebell about a foot in front of the feet.
- 02Hinge at the hips with a flat back and grip the handle in one hand.
- 03Pull the shoulder into its socket and keep the free arm ready to balance.
- 04Hike the bell back between the legs with the handle above knee height.
수행
- 01Drive the hips forward explosively to accelerate the bell.
- 02Guide the bell up close to the body with a bent, relaxed elbow.
- 03Open the hand and punch through at the top so the bell settles on the forearm.
- 04Fix the bell overhead with a fully locked elbow and steady body.
- 05Drop the bell into the backswing in one smooth arc to cycle reps.
체크포인트
- -Every rep finishes motionless overhead before descending.
- -The bell traces a tight path near the torso, not a wide circle.
- -The hips fully extend before the arm finishes the pull.
- -The grip stays loose enough for the handle to rotate in the hand.
흔한 실수
- -Letting the bell flip and bang the wrist and forearm.
- -Squeezing the handle hard and shredding the hand over volume.
- -Leaning back at lockout instead of standing tall.
- -Muscling the bell up with a slow arm pull.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps per side for power and grip work.
- -Snatch tests of 5 to 10 minutes at steady pace are a conditioning staple.
- -Add reps at a fixed weight before adding bell size.