An Explosive exercise, creates more power from the back and leg muscles.

  1. Choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Place the kettlebell on the floor in front of you.
  2. Grab the handle by squatting, pushing the butt backwards, keeping the chest up and head facing forward.
  3. Powerfully stand up, pushing your heels into the ground and driving the hips forward quickly. The momentum generated from the hips and legs should bring the kettlebell up to shoulder height at which point you must tuck your elbow into your side and push your hand under the KB and up so it nestles nicely and softly on the back of the forearm.
  4. Return to the starting position and repeat 10 times. Then try the other arm. Remember the catch should ensure that the KB is resting on the forearm, chest and biceps and the abs and glutes must be tensed and squeezed. Technique is everything !
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