Одноarm жим гирей

Step 1. Возьмитесь за гирю за ручку. Поднимите гирю к плечу, вытягивая ноги и таз, когда тянетесь к плечу гири. Поверните запястье, чтобы ладонь смотрела вперед. Это будет ваша исходная позиция.

Step 2. Согните тело, сгибая колени, сохраняя корпус прямо.

Step 3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.

Step 4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.

Step 5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.