라이브러리로시작 
끝 
운동 라이브러리
Two-Arm Kettlebell Military Press
A standing strict double-kettlebell overhead press that builds pressing strength and total-body tension without leg drive.
어깨케틀벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근코어전거근
장비
케틀벨
패턴
Vertical press
준비 자세
- 01Clean two kettlebells to the rack position.
- 02Stand with feet hip to shoulder width and squeeze the glutes.
- 03Brace the abs so the ribs stay stacked over the pelvis.
- 04Keep wrists neutral with the bells on the back of the forearms.
수행
- 01Press both kettlebells overhead without any knee bend.
- 02Rotate the palms slightly forward as the arms extend.
- 03Lock the elbows with the bells over the shoulders and hips.
- 04Lower both bells under control back to the rack.
체크포인트
- -Knees stay locked; all the drive comes from the shoulders.
- -Lower back does not arch as the bells pass the face.
- -Both bells rise at the same speed.
- -Full elbow lockout on every rep.
흔한 실수
- -Sneaking in a small dip to start the press.
- -Hyperextending the lower back at lockout.
- -Letting the bells drift forward of the shoulders.
- -Losing glute tension mid set.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for strength.
- -Use 2 to 4 sets of 8 to 12 reps with lighter bells for volume.
- -Test strict pressing here before loading the push press or thruster heavier.