Two-Arm Kettlebell Clean

준비 자세

1. 01Place two kettlebells between the feet with handles aligned.
2. 02Take a stance slightly wider than shoulder width so the bells clear the knees.
3. 03Hinge down with a flat back and grip both handles.
4. 04Hike both bells back between the legs to load the hips.

수행

1. 01Snap the hips forward to drive both bells up the midline.
2. 02Keep the elbows close and guide the bells toward the chest.
3. 03Rotate the hands around the handles so the bells land softly in the rack.
4. 04Finish standing tall with elbows connected to the ribs and wrists neutral.
5. 05Drop both bells back through the legs together to cycle reps.

체크포인트

• -Both bells land in the rack at the same moment without banging.
• -The hips reach full extension before the catch.
• -The elbows stay tight to the torso in the rack.
• -The lower back stays flat in every backswing.

흔한 실수

• -Reverse-curling the bells up with the arms.
• -Letting the bells flip over and crash on the forearms.
• -Catching with the elbows flared and the wrists bent back.
• -Standing too narrow so the bells hit the knees.