One-Arm Kettlebell Clean
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General info
One-Arm Kettlebell Clean video
How to perform exercise
- Положите гирю между ног. Отводя таз назад, возьмите гирю за ручку. Взгляд, при этом, направлен вперёд.
- По круговой траектории подымите гирю на грудь и одновременно разверните запястье ладонью вбок.
- При движении гири вперед выпрямляем ноги и делаем движение тазом в перед (подбив).
- Верните снаряд в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Lower Back
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «One-Arm Kettlebell Clean» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One-Arm Kettlebell Clean
Author: AtletIQ: on
One-Arm Kettlebell Clean — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
