DESCRIPTIONWhile gripping a kettlebell with two hands take a wide stance, about 1.5 times your shoulder width, and position your feet so they are slightly facing outward. Then, squat down while keeping your back straight.
To begin the exercise push the kettlebell back between your legs building momentum. As the kettlebell begins to fall forward you thrust your pelvis forward while squeezing your glutes, and rise up from your squat.
Using the momentum from standing, not your arms, raise the kettlebell out in front of you to chest height. As the kettlebell begins to drop return to the squat position, keeping your arms extended at all time. Let the kettlebell swing back between your legs and repeat using the down momentum from the previous rep to begin the next rep.