Lie on your back holding a kettlebell in your right hand with your arm extended straight toward the ceiling, right knee bent, left leg extended flat.
Roll onto your left elbow, then press up onto your left hand, keeping the kettlebell locked overhead at all times.
Lift your hips off the ground into a bridge position, sweeping your left leg underneath you to kneel on your left knee.
From the kneeling lunge position, stand up fully while keeping the kettlebell arm locked out overhead.
Reverse every step exactly: kneel, sweep the leg out, sit down, lower to elbow, and lie flat on your back.
Complete all reps on one side before switching the kettlebell to the opposite hand.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 1-2 reps per side | Form mastery, neural adaptation |
| Intermediate | 3 sets of 3 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 3-5 reps per side | Strength, high intensity/volume |