- Stand with feet shoulder-width apart, kettlebell between legs.
- Squat, grip kettlebell, explode hips, and lift kettlebell overhead.
- Lower kettlebell safely to start position.
- Start with a kettlebell between your legs, hinge at hips, swing it upward.
- Lift kettlebell to chest level, elbows high, engaging shoulders.
- Lower kettlebell back down, maintaining control. Repeat for desired reps.
- Place the cable at the same height as your fist when your arms are at your side and stand with the cable crossing your body.
- While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
- Use a handle attachment or no attachment at all. The cable should be set to the top.
- Walk a few steps away with the cable coming from the opposing side of the working arms. Internally rotate the shoulders.
- From there, your shoulder should horizontally abduct and adduct, while your elbows stay in a fixed position.
