1 - Stand with feet shoulder-width apart, with a kettlebell on the floor between your feet slightly in front of you.
2 - Hinge at the hips and bend your knees slightly, gripping the kettlebell handle with one hand using a neutral grip (palm facing inward).
3 - Initiate the movement by driving through your hips and legs explosively, generating upward momentum on the kettlebell.
4 - As the kettlebell rises, pull your elbow high and guide the kettlebell close to your body in a smooth arc.
5 - At the top of the pull, rotate your hand under the kettlebell so it lands softly on the outside of your forearm in the rack position — elbow tucked close to the body, fist at shoulder height.
6 - Stabilize briefly in the rack position with your core braced, knees soft, and the kettlebell resting against your forearm and shoulder.
7 - Reverse the movement by hinging at the hips and swinging the kettlebell back down between your legs in a controlled manner, then repeat for the desired number of reps before switching arms.
