Stand with feet shoulder-width apart and a kettlebell on the floor between your feet.
Hinge at the hips and grip the kettlebell with one hand, hiking it back between your legs.
Explosively extend your hips to swing the kettlebell upward in a single fluid motion.
As the kettlebell rises above shoulder height, punch your hand through the handle, rotating the bell so it rests on the back of your forearm overhead.
Lock your arm out fully overhead with the bicep close to your ear and your body standing tall.
Lower the kettlebell back into the backswing in one motion and repeat.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 reps per arm | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8 reps per arm | Hypertrophy, moderate loading |
| Advanced | 5 sets of 10-12 reps per arm | Strength, high intensity/volume |