Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.
Activation
Shoulders
PrimarySets
3–5
Reps
8–12
Rest
60s