How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.

2. 2

   Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.

3. 3

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

4. 4

   As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.

5. 5

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

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