Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Allow the kettlebell to hang down between your legs, with your arm fully extended.
In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
Lower the kettlebell back down to the starting position by reversing the movement.
Repeat for the desired number of repetitions, then switch sides.
Activation
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s