How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.

2. 2

   Bend your knees slightly and engage your core.

3. 3

   Press the kettlebell overhead in a straight line, fully extending your arm.

4. 4

   As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.

5. 5

   As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.

6. 6

   Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.

7. 7

   Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.

8. 8

   Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

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