kettlebell one arm jerk

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Schultern delts kettlebell triceps core

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 one hand at shoulder height.
  2. Bend your knees slightly and engage your core.
  3. Press the kettlebell overhead in a straight line, fully extending your arm.
  4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
  5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
  6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
  7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
  8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.