라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Thruster
A full-body squat-to-press combination that uses leg drive to power kettlebells overhead, building shoulder power and conditioning together.
어깨케틀벨Squat to press
주동근
전면 삼각근대퇴사두
협응근
둔근삼두코어상부 승모근
장비
케틀벨
패턴
Squat to press
준비 자세
- 01Clean one or two kettlebells to the rack position.
- 02Stand with feet shoulder width and toes slightly out.
- 03Keep the elbows tucked and the bells resting on the forearms.
- 04Brace the trunk before the first descent.
수행
- 01Squat down under control keeping the torso upright.
- 02Drive hard out of the bottom through the whole foot.
- 03Use the momentum from the legs to press the bells straight overhead.
- 04Lock out the arms, then lower the bells to the rack as you begin the next squat.
체크포인트
- -The press begins as the hips finish extending, not before.
- -Bells finish stacked over the shoulders at lockout.
- -Heels stay down through the squat.
- -The rack position is re-established before each descent.
흔한 실수
- -Pressing early and turning it into a squat plus strict press.
- -Collapsing the chest forward in the bottom of the squat.
- -Cutting squat depth as fatigue builds.
- -Letting the bells crash down onto the shoulders.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 8 reps for power work with heavier bells.
- -Use 10 to 20 rep sets or timed intervals for conditioning.
- -Keep loads moderate until the squat-to-press timing is smooth.