- Stand with feet shoulder width apart holding a kettlebell with one hand at your side.
- Keeping your arm straight, swing the kettlebell up and out, away from your body to around head height, holding on to the kettlebell firmly so it does not change position in your hand.
- Return to the starting position and repeat.
- 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.
- Use a rope attachment with the cable set to the bottom of the machine.
- Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.
