kettlebell turkish get up (squat style)

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Oberschenkel glutes kettlebell quadriceps 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. Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
  2. Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
  3. Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
  4. Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
  5. Rotate your torso to the left, bringing your left hand to the ground for support.
  6. Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
  7. From the kneeling position, stand up, keeping the kettlebell extended overhead.
  8. Reverse the movement to return to the starting position.
  9. Repeat the exercise on the other side, starting with the kettlebell in your left hand.