Equipment
Kettlebells
Body Parts
Arms

Step-by-step instructions

1. Stand with feet hip-width apart and the weight on the floor. Grasp the kettlebell with both hands (palms facing you) and, keeping your lower back flat, extend your hips to raise it off the floor. From there, take a deep breath and bend your hips back, allowing the weight to swing back between your legs.
2. Explosively extend your hips and exhale—allowing the momentum to swing the weight up to shoulder level. Control the descent, but use the momentum to begin the next rep.