1 - Stand with your feet hip-width apart, holding a kettlebell in one hand between your legs with a firm grip.
2 - Hinge at the hips and slightly bend your knees to load the posterior chain, keeping your back flat and core braced.
3 - Drive forcefully through your hips and legs to generate upward momentum on the kettlebell.
4 - As the kettlebell rises, pull it vertically close to your body and begin to drop under it by splitting your legs — one foot forward and one foot back into a lunge position.
5 - Punch your hand upward to lock the kettlebell out overhead as you land in the split stance, with your arm fully extended and wrist straight.
6 - Stabilize the overhead position with your core tight, front knee at 90 degrees, and rear knee hovering just above the ground.
7 - Stand up from the split by bringing your feet back together, then lower the kettlebell back to the starting position in a controlled manner and repeat for the desired reps.
