kettlebell double alternating hang clean

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Oberarme biceps kettlebell forearms 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 shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Allow the kettlebells to hang straight down in front of your body.
  4. In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
  5. As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
  6. Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
  7. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.