How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.

2. 2

   Bend your knees slightly and hinge forward at the hips, keeping your back straight.

3. 3

   Lower the kettlebell towards the ground, allowing it to swing between your legs.

4. 4

   Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.

5. 5

   As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.

6. 6

   Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

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