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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hold one kettlebell from the hang, hinge it between the legs, and brace the trunk.
- 02Extend the hips and knees explosively to send the bell upward close to the body.
- 03Guide the elbow high, then punch the hand through the handle as the kettlebell passes shoulder height.
- 04Receive it overhead with a locked elbow, active shoulder, and only a shallow knee bend.
- 05Stand fully, lower the kettlebell safely to the hang, and complete the set before switching arms.
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Variations
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