Kettlebell shoulder push: teaching of single-arm kettlebell pushing with force

Explosive force training: Hu Ling uses force to push

　　Hu Ling has always occupied a good role in explosive training! Special handles allow us to grasp better! Today I will introduce to you the classic movements in Hu Ling's training! Hu Ling uses force to push Hu Ling with one arm!

　　　Borrowing force: Use the explosive force of shallow squat upward to push Hu Ling over the top of his head! While exercising his shoulders, he develops explosive power and coordination throughout the body

　　1. Starting action

　　Use the kettlebell's high-turning action to lift Hu Ling up!

　　Correct kettlebell holding posture (as shown in the picture): Hold Hu Ling's handle to ensure the correct shoulder blade position and keep the wrist neutral. Hu Ling leans gently on his arms!

　　　Both feet are shoulder-width, or slightly wider than the shoulders.

　　2. Squat shallowly, push the heavy object upwards

　　Bend hips and knees and squat slightly (one quarter), and stretch your hips and hips at the same time, use explosive force to push upwards (three joints stretch at the same time), drive the body upwards, push upwards along the trend, and push the kettlebell to the highest point. This is a fast, explosive action.

3. Lift the kettlebell over the top of your head and lock

　　As for the top of the movement, the kettlebell should be straightened, the kettlebell is locked above the head, and the center falls on the shoulder blades! Keep your shoulders stable! At the same time, clamp your butt and tighten your abdominal muscles to maintain stability! And keep your ribs pressing down, avoid excessive shrugs and head tilt forward. Avoid body swaying

　　4. Slowly bend the elbow and fall down the kettle Ling! Return to the starting position

　　Precautions

　　The entire movement must be coherent to use the explosive force to push the most effectively. It is advisable to use the heavier kettlebell after more training. .

　　In the process of pressing, you should make full use of the explosive power of the three joints (hip, knee, ankle) stretching, and the arms and shoulders are almost no need to exert force!

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

　　You can also use double kettlebells for training! Double kettlebells are more difficult! We will introduce it in the next article!

Related recommendations 　　Hip bomber: Conditions before kettlebell swing

　　Careful movements of Huling training: Huling snatch video teaching

　　Kettlebell Turkish standing video teaching, Turkish standing movement decomposition