- 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.
- Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in the same hand as the leg shifted backwards.
- Bend forwards at the hips bringing the kettlebell to the floor while you slightly bend your knee, keeping your back straight.
- Lift the kettlebell upwards towards your chest and lower - repeat.
- Rest your upper back on the bench and place soles of your feet firmly on the floor keeping torso and thighs suspended and parallel to the floor.
- Hold the kettlebell with both hands above your chest, keeping your arms straight.
- Keeping your arms straight, move the kettlebell in the direction of your head until your arms are parallel to the floor.
- Return to starting to position and repeat.
- Stand with your feet shoulder width apart bending forward at the hips as far as comfortable. Place off-hand on the same side thigh for stability.
- Hold the kettlebell in one hand, straight armed and pointing towards the floor.
- Keeping your arm straight, swing the kettlebell behind you as far as comfortable.
- Return to the starting position and repeat.
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