beginner · body only
One-Arm Overhead Kettlebell Squats
Sentadilla con Kettlebell Overhead
expertkettlebellsSquatcompound
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
quadricepscalvesgluteshamstringsshoulders
Instructions
- Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
- Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
- Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Instrucciones(ES)
- Limpia y presiona una kettlebell con un brazo. Extendiendo piernas y caderas, sube la kettlebell al hombro rotando la muñeca. Presiónala sobre la cabeza extendiendo el codo. Esta será tu posición inicial.
- Mirando al frente con la kettlebell bloqueada arriba, flexiona rodillas y caderas bajando el torso entre las piernas con la cabeza y pecho arriba.
- Haz pausa abajo un segundo antes de subir empujando con los talones.
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