Explosive training: Kettlebell high-turning press-Teaching Huling cleansing!

Explosive training: Kettlebell high-turning and pressing - Hu Ling's cleansing teaching!

In the previous article, we introduced "Kettlebell high-turning"! Now let's look at the actions of Hu Ling's advanced after turning! Hu Ling's cleansing!

Hu Ling's cleansing combines Hu Ling's high-turning plus Hu Ling's push: 1. Flip up and stand firm; 2 Then squat down slightly; quickly stretch the three joints (hip, knee and ankle) and burst up, push Hu Ling with the trend!

The same! Learn to walk first and then run: Before performing Hu Ling's cleansing, you need to master Hu Ling's hard pull, swing Hu Ling, swing Hu Ling with one hand, Hu Ling's push, and Hu Ling's push is Hu Ling's push at the end. High-turning and pressing

How to do it?

Step 1: Hu Ling high-turning

Putting the kettlebell in front of the body, between the legs, bend over and bend down like a deadlift, hold the kettlebell with one hand, keep the spine neutral, and tighten the core muscles.

Swing the kettlebell backward, then tighten the glutes and hamstrings and quickly stretch the hips forward, and use the explosive force of the hips to swing the kettlebell! Use Hu Ling's impulse to flip the kettlebell with the momentum

Hu Ling does not need to swing very high, the arms do not need to be too involved, the big arms are kept close to the body, the strength comes from the explosive force of the hips, the hands The arm is just a tool to pull the trajectory of Hu Ling!

Make sure that during the movement, the core and buttocks must be tightened and locked at the same time to avoid the lumbar spine being extended forward!

Step 2: Push with force

1. Then Hu Ling turns high, hold Hu Ling's handle, squat slightly, sinks down, and keeps the upper body straight.

2. Use explosive force to push upwards (three joints stretch at the same time), drive the body to rise, push upwards, and push the kettlebell to the highest point.

3. When Hu Ling falls, squats down slightly and buffers!

Precautions

The entire movement must be coherent to use explosive power for the most effective use of the explosive power for the pressing. It is advisable to use the explosive power of the three joints stretching during the pressing process, and the arms and shoulders are almost no need to exert force!

Keep the stability of the core muscles, and keep the spine neutral

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