Skill level
Intermediate
Type
Power
Equipment
Kettlebells
Body Parts
Total Body

Photo credits: Top, Steer Digital Media; Steps 1-2, James Michelfelder.

Step-by-step instructions

1. Hold the kettlebell in one hand and stand with feed shoulder-width apart. Bend your hips and knees and lower your body with arms extended until the kettlebell is just above knee level.
2. Explosively extend your hips and knees as if jumping, shrug your shoulders, and raise the kettlebell to shoulder level.