라이브러리로시작 
끝 
운동 라이브러리
Two-Arm Kettlebell Row
A bent-over row pulling two kettlebells simultaneously, loading the whole upper back while the hinge trains isometric trunk strength.
등케틀벨Horizontal pull
주동근
광배근능형근
협응근
후면 삼각근이두척추기립근코어
장비
케틀벨
패턴
Horizontal pull
준비 자세
- 01Stand with feet hip width apart and a kettlebell outside each foot.
- 02Hinge at the hips to about 45 degrees with a flat back.
- 03Grip both handles with neutral wrists and packed shoulders.
- 04Let both bells hang at straight arms to start.
수행
- 01Brace the trunk and lock the hinge angle in place.
- 02Row both kettlebells to the hips by driving the elbows up and back.
- 03Squeeze the shoulder blades together at the top.
- 04Lower both bells to full arm extension under control.
체크포인트
- -Torso angle stays fixed through the whole set.
- -Both elbows travel together at the same height.
- -Shoulder blades retract at the top of each rep.
- -Lower back holds a neutral arch.
흔한 실수
- -Standing up with the torso to help the pull.
- -Flaring the elbows wide and turning it into a rear delt row.
- -Bouncing the bells out of the bottom.
- -Letting the upper back round under load.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a barbell row substitute.
- -The neutral grip and free handles make it friendlier on the wrists than a bar.
- -Add a top pause when the available kettlebells become too light.