Crossfit exercises
7K 0 01/30/2017 (last revision: 05/06/2019)
The Kettlebell Thruster is a variation on the popular CrossFit Thrusters. This option is interesting, first of all, because the projectile has a displaced center of gravity and is not the most convenient way of picking up; accordingly, your agility and intermuscular coordination will increase.
What are the benefits of exercise?
As already mentioned, intermuscular coordination develops, this happens, among other things, through strengthening the muscles of the core. In addition, holding a round-shaped shell with a narrow grip is much more comfortable to enter the sitting position. If there is a task to strengthen the quadriceps, then such a movement will give them a powerful stimulus to development precisely due to the depth of the sitting and, accordingly, the maximum possible flexion of the knee joints.
Exercise technique
So, let's move on to the technique of performing kettlebell throws with two hands.
Initial position
Standing, feet are shoulder-width apart, toes slightly turned to the sides. The knees point in the same direction as the socks. Hands hold the kettlebell by the arches, at their base. The elbows are pressed to the body, the kettlebell is held on the chest. The gaze is directed forward and slightly upward.
Exit to the sed
The pelvis is pulled back, the legs are bent at the knee joints, the knee extends slightly beyond the toe. Sitting "on the floor" is performed, while the abdomen is tense, the lower back is bent and fixed, the buttocks are statically tense. Hands with a burden are motionless.
Standing up and press
With a powerful effort, mainly from the quadriceps, we unbend the knees. Using an impulse from the belt of the lower extremity, we straighten our arms at the elbow joints, while simultaneously making a pushing movement in the shoulder joints, we remove the weight above the head.
Let's make a reservation, you can not use the impulse from the lower limb if your task is to maximize the strength of the upper shoulder girdle. In this case, it is required to get out of the saddle in a more controlled manner, to fix the body in a straightened position, completely extinguishing the inertia. Only after that we push the kettlebell up, using the force of the triceps and deltoid muscles. In any case, we return the weight to its original position in a controlled manner, trying not to hit ourselves with the handle of the weight in the chest.
