- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
- Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
- Lift the kettlebell upwards towards your chest and lower - repeat.
- Have a seat on the machine, and grab each handle.
- Pull your shoulder blades straight up toward the ceiling.
- Stand with feet hip-width apart, grip the barbell slightly wider than shoulder-width, and keep your back straight.
- Drive through your legs, extending your hips, knees, and ankles explosively while pulling the barbell upward.
- As the bar rises, pull it close to your body, leading with your elbows until it reaches chest level.
