Hold the kettlebell with both hands between the legs. Tilt forward from the hips with a straight back. Swing backward and use explosive force to swing forward to chest height.

Raise the kettlebell to ear height, palms forward. Perform a quarter squat and explosively straighten legs while raising the arm parallel to the body.

Pull the kettlebell from knee height to chest. As it reaches the shoulder, quickly reverse the wrist and lift it above your head.

Stretch one arm upwards with the kettlebell. Lean forward from the waist while keeping the back straight, touching the ground with the other hand.