kettlebell swing

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Oberschenkel glutes kettlebell hamstrings 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, toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, arms extended.
  3. Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
  6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.