Stand holding a kettlebell straight down in front of your body, with your feet shoulder width apart.
Keeping your back flat and chest up, push your hips back and dip down at the knees to lower the weight to the ground.
In one explosive motion, extend your ankles, knees and hips as quickly as possible, pulling the weight straight up.
Allow the kettlebell to float upwards.
When the weight reaches its maximum height, drop your body underneath it and "catch" it overhead.
Lower the weight back to the starting position.
