1 - Sit on the floor with one or two kettlebells beside your hips, then carefully lie back while bringing the kettlebell handles to chest level.
2 - Bend your knees with your feet flat on the floor and keep your upper back, head, and hips in contact with the ground.
3 - Hold the kettlebells with your wrists stacked over your elbows, palms facing inward or slightly forward, and upper arms resting lightly on the floor.
4 - Brace your core and press the kettlebells upward until your arms are fully extended above your chest without letting your shoulders shrug.
5 - Lower the kettlebells under control until your upper arms gently touch the floor, keeping your elbows at about a 30–45 degree angle from your torso.
6 - Pause briefly at the bottom to maintain control, then press back up for the next repetition.
7 - Repeat for the desired number of repetitions, then safely lower the kettlebells back to the floor.
