- Lie on the floor with your upper back and soles of feet on the floor, knees bent, and pelvis and lower back suspended in the air.
- Hold the kettlebell in both hands directly above your chest.
- Keeping your upper arms in place, bend your elbows to bring the kettlebell to the floor above your head.
- Return the kettlebell to the starting position and repeat.
- Stand with legs shoulder width apart.
- Hold the kettlebell in both hands behind your head.
- Straighten arms bringing kettlebell above your head.
- Return to the starting position and repeat.
- Lie on bench holding kettlebell above upper chest with palm facing in.
- Lower kettlebell toward neck or upper chest by bending elbow forward.
- Extend arm fully, squeezing triceps at the top while keeping shoulder stable.
- Sit on incline bench holding kettlebell at shoulder with elbow bent.
- Press kettlebell upward and slightly inward until arm fully extends.
- Lower slowly to starting position, keeping torso stable and controlled.
