1 - Lie on your back with a kettlebell held straight above one shoulder, the same-side knee bent, and your opposite arm and leg extended slightly out to the side.
2 - Keeping your eyes on the kettlebell and your loaded arm vertical, roll onto your opposite elbow, then press up onto your hand.
3 - Drive through the bent-side foot to lift your hips into a high bridge while maintaining a stable shoulder and straight wrist.
4 - Sweep your extended leg underneath your body into a half-kneeling position, placing the knee under your hips.
5 - Lift your torso upright into a tall half-kneeling position, then stand up fully while keeping the kettlebell locked out overhead.
6 - Reverse the movement step by step: lower to half-kneeling, place your hand down, sweep the leg through, lower your hips, return to your elbow, and lie back down under control.
7 - Complete the desired repetitions on one side, then switch sides and repeat with the same controlled technique.
