Set-Up

• Use kettlebells for the desired workload range.
• Place the kettlebells in front of you so that the handles are horizontal to your body.
• Stand in front of the kettlebells with feet at hip width or just inside hip width apart.
• Squeeze your shoulder blades together to keep your shoulders and back tight throughout the movement.
• Drop your hips by pushing them outwards to the kettlebells.
• Grab both kettlebells with an overhand grip.

Movement

• Push through your heels to raise the weight up.
• Force your hips forward to explode the weight up to the finished position.
• Keep rising until you re in a standing position and stop there. Don’t over extend the back.
• Descend by pushing your hips outwards and having a slight knee bend.
• Lower until the weight are just below knee or shin level and drive through your heels back to a standing position.
• Repeat for necessary reps.

Completion

• After completion, drop your hips all the way to the ground and let go of the weight at the bottom.