1 - Begin by standing with your feet hip-width apart and a kettlebell placed between your feet.
2 - Bend at your hips and knees, lowering your body into a squat position. Keep your back straight and chest up. Reach down and grasp the handle of the kettlebell with one hand, palm facing your body.
3 - In one smooth and explosive motion, stand up while pulling the kettlebell up with your arm. Keep the kettlebell close to your body during this phase.
4 - As the kettlebell reaches chest height, quickly dip your body by bending your knees slightly. Simultaneously, rotate your elbow and wrist under the kettlebell to catch it at shoulder height.
5 - Once you’ve caught the kettlebell, it should be resting on the back of your forearm and upper arm, close to your shoulder. Keep your elbow close to your body to support the weight.
6 - Slowly lower the kettlebell back down to the starting position in a controlled manner, keeping it close to your body.
7 - Perform the desired number of repetitions with one arm before switching to the other arm.
