< strong>Explosive strength training: Hu Ling takes advantage of the power press
Hu Ling has always played a good role in explosive strength training! The special handle allows us to hold it better! Today I want to introduce to you the classic moves in Hu Ling training! Hu Ling used one arm to press with strength!
Leverage press:Use the explosive force of shallow squats to push the pot over the head! Exercise the shoulders while developing the explosive power and coordination of the whole body
1. Starting action
Use the kettlebell clean to lift the kettlebell !
Correct kettlebell grip (as shown in the picture): Hold the handle of the kettlebell to ensure the correct shoulder blade position and keep the wrist neutral. Hu Ling leaned gently on her upper arm!
Feet should be shoulder-width apart, or slightly wider than shoulder-width apart.
2. Squat shallowly and push the weight upwards
Bend your hips and knees to squat slightly (one quarter), stretch your hips and hips at the same time, and push up with explosive force (three joints stretch at the same time), Drive your body up, push upwards, and push the kettlebell to the highest point. This is a quick, explosive movement.
3. Lift the kettlebell above your head and lock
at the top of the movement The arms should be straight, with the kettlebell locked over your head and centered on your shoulder blades! Keep your butt tight and your abs tight to keep your torso stable and avoid over-shrug! , tilt your head forward. Avoid body swing
4. Slowly bend your elbows and lower the pot!
Notes
The entire movement must be coherent to make the most effective use of explosive force for pressing. It is advisable to use heavier kettlebells after more training.
The process of pressing must be sufficient. Utilizing the explosive power of three-joint (hip, knee, and ankle) extension, there is almost no effort on the arms and shoulders.
Keep the core muscles stable and the spine neutral
You can also use double kettlebells! Training! Double kettlebells are more difficult!
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