Stand with feet shoulder-width apart, the kettlebell on the floor between your feet.
Hinge at the hips to grip the kettlebell with one hand, keeping your back flat.
Hike the kettlebell back between your legs like a single-arm swing.
Explosively extend your hips to drive the kettlebell upward, keeping it close to your body.
As the kettlebell reaches chest height, thread your hand around the bell so it rolls gently onto the back of your forearm in the rack position.
Lower the kettlebell by rotating your hand back to the grip, guiding it through the backswing, and repeat.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8 reps per arm | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10 reps per arm | Hypertrophy, moderate loading |
| Advanced | 5 sets of 12 reps per arm | Strength, high intensity/volume |