Description:

1. In a split leg position with weights in each hand, flex your knees (until the back knee is above he floor). With weights at your shoulders stand back up, push the weights up, and extend your arms as much as possible. 2. Sit on your butt with your feet off the ground and grab the weight with both hands. Start with the weight just above the outer side of one of your hips. Then pull the kettlebell across your body until it's just above the outer side of your other hip. 3. Grab dumbbells/weights in both hands bringing your torso and bending your knees slightly. Bring your elbows up, making your upper arms parallel to the floor. Make a kickback so that your arms are fully extended. Lower the weights back to the starting position. 4. Grasp the dumbbell with both hands, and lift it a little off the floor by extending your hips. The kettlebell should be hanging straight down in front of you. Inhailing, slowly swing the kettlebell backward and up between your legs. Then, as it starts to swing forward, extend your hips and knees to swing the kettlebell up in front of you.