Stand with feet slightly wider than shoulder-width, kettlebell on the floor about a foot in front of you. Hinge at the hips to grip the handle with both hands, tilting the bell toward you.

1. Hike the kettlebell back between your legs high into the groin, keeping forearms close to thighs.
2. Explosively drive hips forward and squeeze glutes to propel the bell forward to chest height.
3. Keep arms straight and loose; let the momentum of the hips move the weight.
4. Let gravity pull the bell down, waiting until the last moment to hinge hips back.
5. Absorb the weight into the hamstrings and hips to immediately transition into the next rep.