- Stand with feet shoulder-width apart, kettlebell between legs.
- Hinge at hips, grip kettlebell, and swing it overhead.
- Extend hips and knees, lock out arms at the top.
- Start with kettlebell in rack position.
- Dip at knees and hips.
- Explosively push kettlebell overhead, fully extending arms.
- 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.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar until you've locked your elbows.
