- Start with kettlebell in rack position.
- Dip at knees and hips.
- Explosively push kettlebell overhead, fully extending arms.
- Stand with feet hip-width apart, kettlebell in each hand, hinge at hips.
- Pull kettlebells while flaring your elbows, squeezing shoulder blades. Keep back flat.
- Face away from the cables.
- With your elbows extended raise your fists straight up to the ceiling until they are at eye level.
- Use a handle attachment or no attachment at all. The cable should be set to the top.
- Walk a few steps away with the cable coming from the opposing side of the working arms. Internally rotate the shoulders.
- From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.
