1. Place a kettlebell or dumbbell on the floor. Stand behind it with feet shoulder width.
2. Bend your hips back and, keeping your back flat, reach down to grasp the handle. Allow your knees to bend as needed.
3. Extend your hips and knees to lift the weight off the floor and explosively heave it to shoulder level. From there, press the weight straight overhead. Alternate sides each round.