kettlebell advanced windmill

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Bauch abs kettlebell obliques shoulders

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
  3. Rotate your left foot slightly to the right, and shift your weight onto your left leg.
  4. Bend your left knee and hinge at the hip, lowering your torso towards the left side.
  5. Keep your right arm extended overhead and your eyes on the kettlebell.
  6. As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
  7. Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
  8. Pause for a moment, then engage your core and push through your left heel to return to the starting position.
  9. Repeat for the desired number of repetitions, then switch sides.