Start position is standing one medium pace behind the kettlebell with one hand grasping the kettlebell, and maintaining a good athletic posture with the head up, looking forward and the back straight bending from the waist with the legs flexed.
The kettlebell should be lined up under the chin.
Hike the kettlebell inwards and upwards bringing it slightly between the legs whilst extending the hips and knees, maintain the kettle bell close to body as it moves inwards.
As the kettlebell moves towards the body change the arm orientation so the fist is facing inwards as if in the uppercut punch position.
Continue the upward movement of the arm as per an arm-curl motion and keep the kettlebell moving until the arm is in the curl position with the elbow tight into the side and the kettlebell against the chest with the fist in the centre of the chest under the chin.
The wrist should remain straight throughout the movement, do not allow the wrist to hyperextend.
Next, open the shoulder and press the kettlebell upwards until the elbow and shoulder are fully extended. The end position is with the arm fully extended and the elbow next to the ear.
Return position is to lower the kettlebell down to rack position against the chest as per the arm curl routine, ensure the elbow is tight against the side, the wrist is straight and kettle bell located in the nook of the elbow.
Continue lowering the kettlebell in a controlled motion using gravity and return the stance back into the athletic position with the kettlebell high into the crotch area, like a witch on a broomstick.
This will load the body in preparation for the next repetition.
Perform an equal number of repetitions using both arms.
