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  • Kettlebell Alternating Z Press

    Sit upright with legs extended, holding kettlebells at shoulder height.
    Brace your core and press one kettlebell overhead without leaning backward.
    Lower it slowly, then repeat with the opposite arm.

  • Kettlebell Single Arm Z Press

    Sit upright with legs extended, holding one kettlebell at shoulder height.
    Brace your core and press the kettlebell overhead without leaning sideways.
    Fully extend your arm while keeping your torso stable.
    Lower the kettlebell slowly to your shoulder.

  • Kettlebell Z Press

    Sit upright with legs extended, holding kettlebells at shoulder height.
    Brace your core and press both kettlebells overhead.
    Fully extend your arms without leaning your torso backward.
    Lower the kettlebells slowly to shoulder height.

  • Cable Single Arm Thruster

    Face away from a low cable, holding the handle at shoulder height.
    Squat while keeping your chest raised and feet flat.
    Stand forcefully and press the handle overhead.
    Lower the handle to your shoulder and repeat.
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