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Classification

Utility: Power Mechanics: Compound Force: Pull

Instructions

Preparation

Stand behind kettlebell with feet slightly wider apart than shoulder width. Bend over at hip with knees bent and back straight. Extend arm downward and grasp kettlebell handle with overhand grip. Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut.

Execution

Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. As kettlebell begins to swing forward vigorously raise shoulder above kettlebell. As kettlebell begins to swing up past the hips, pull kettlebell toward body slightly with elbow pointing outward. As kettlebell continues to rise slightly, decelerate rise of handle allowing kettlebell to rotate in hand into inverted position. Punch kettlebell upward in a overhead straight arm position with kettlebell positioned behind forearm.

Return

Swing kettlebell forward and downward. As kettlebell is swung to lower position, fold at hips while bending knees. Allow forearm to make contact with inner thigh, swing kettlebell back under hips, and repeat movement. To stop exercise, place kettlebell on floor. Continue with opposite arm.