- Hold kettlebell in one hand at thigh level with slight knee bend.
- Pull kettlebell explosively to shoulder, catching it in rack position.
- Dip slightly, then drive upward to press kettlebell overhead.
- Stand tall holding kettlebells in front with feet hip-width apart.
- Slowly roll down through spine one vertebra at a time, reaching toward toes.
- Reverse the motion, rolling up through spine until standing tall again.
- Start with kettlebells between legs resting on the floor with knee bend and flat back.
- Pull kettlebells explosively to shoulder, catching it in a squat position.
- Stand tall, dip slightly, then drive up to press kettlebells overhead.
- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Pick kettlebell from ground with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower kettlebell fully back to floor each rep.
