OmbrosKettlebellIntermédio

Kettlebell Thruster

Clean two kettlebells to the shoulders by driving through legs and hips, then squat down. Use the momentum of standing up to press the bells overhead.

Dificuldade: Intermédio
Tipo: Força
Mecânica: Composto
Força: Empurrar
Músculos: 5

Sequência

01 · clean
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
02 · descend
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
03 · drive and press
At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
04 · reset
As you begin the next repetition, return the weights to the shoulders.

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