- 将壶铃抱于胸前，双脚与髋同宽。
- 一条腿斜向后跨步，进入弓步。
- 双腿交替进行，挺胸并收紧核心。
- Hold two kettlebells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing both kettlebells overhead.
- Lower kettlebells as you descend again, alternating arms each rep.
- Hold kettlebell at shoulder height with feet shoulder-width apart.
- Squat down, then drive upward, pressing kettlebell overhead in one motion.
- Lower kettlebell as you descend into next rep smoothly.
