Setup Stand tall with feet about hip–shoulder width. t The kettlebell into the rack position: handle diagonal across the palm, wrist straight, forearm vertical. Elbow is slightly in front of the body, kettlebell resting close to the forearm/upper arm. Brace: ribs down, glutes lightly on, neck long. Execution 1) Inhale and set the torso (don’t lean back). 2) Press the kettlebell up and slightly back so it finishes stacked over the shoulder. 3) At the top: biceps near ear, wrist neutral, elbow locked out without hyperextending. 4) Exhale as you finish the press. 5)Lower Inhale and lower with control along the same path. 6) Return to the rack position with the forearm vertical and the bell close to the body. Key cues “Punch the ceiling, then stack—wrist over elbow over shoulder.” “Ribs down, glutes tight—no back arch.” “Keep the bell close; don’t press out in front.”

Setup * Stand tall, feet about hip–shoulder width. * Kettlebell into the rack: handle sits diagonally across the palm, wrist straight, forearm vertical. *Elbow is slightly in front of the ribs; kettlebell rests close to the forearm/upper arm. *Brace: ribs down, glutes lightly on, neck long. Execution *Press the kettlebell up and slightly back. *As the bell rises, rotate (“twist”) through the torso/upper back toward the pressing side just enough to stay stacked and smooth—hips stay mostly square and stable. *Finish overhead with the bell stacked wrist → elbow → shoulder, biceps near the ear, wrist neutral. *Exhale as you lock in the top position. *Inhale and lower with control, unwinding back to the rack as the bell comes down. *Return to a solid rack—forearm vertical, bell close. Key cues “Press up, then rotate just enough to stay stacked.” “Ribs down, glutes on—rotation comes from the upper back, not a backbend.” “Quiet wrist. Bell stays close.”

Setup *Stand feet about hip–shoulder width, kettlebell on the floor between your feet (or slightly in front). *Hinge back to a solid bent-over position: soft knees, hips back, spine long, ribs down. *Grab the kettlebell with one hand. The free arm can hang or reach slightly forward for balance. *Keep hips mostly square and stable (a little movement is okay—avoid big hip spinning). Execution *Inhale and brace. Maintain the hinge. *Row + rotate: pull the kettlebell toward the lower ribs/hip pocket while rotating the chest open toward the pulling side. *The elbow drives back; the chest opens with it. *Optional head/eyes: let the eyes follow the rotation and look slightly upward on the pulling side if the neck is comfortable. *Pause briefly at the top (1 beat): feel the upper back and rear shoulder. *Lower + unwind: control the descent as the bell lowers back to the hang, and return the chest toward neutral. Key cues “Hinge stays. Rotate the ribs.” “Elbow to back pocket.” “Open a little… then return to square.” “Neck follows only as far as it stays easy.”

Setup 1) Get into half-kneeling: one knee down under the hip, other foot flat in front (knee ~90°). Toes on the down knee can be tucked or flat—either is fine. 2) Square the hips (front hip and down-knee hip pointing forward). Lightly squeeze the down-side glute to keep the pelvis stacked. 3) Clean the kettlebell to a solid rack: wrist neutral, forearm vertical, elbow slightly in front of the ribs. Which side presses? (Two valid options) Ipsilateral (same-side): press with the arm on the same side as the down knee (commonly taught for anti-rotation and “pillar” control). Contralateral (opposite-side): press with the arm on the opposite side of the down knee (also used; some coaches prefer this and/or alternate both). 4 ) Press 5) Brace (ribs down, chin tucked, tall spine). 6) Press the bell up and slightly back until it’s stacked wrist → elbow → shoulder. 7) Finish with biceps near the ear, no shrug, no rib flare. 8) Exhale near the top; pause briefly if control is the goal. 9) Lower slowly back to the rack position. 10) Keep the torso quiet—no leaning, twisting, or arching. Cues “Squeeze the down-side glute.” “Press up and back so the bell stacks over the shoulder.” “Quiet bell, quiet torso.”

Setup Stand with feet hip–shoulder width, kettlebell centered under your chest. Hinge back into a solid bent-over/RDL position: soft knees, hips back, neutral spine, ribs down, neck long. Grab the kettlebell with one hand. The other arm hangs free for balance. Execution (alternate each rep) 1) Row: Pull the kettlebell toward your lower ribs/hip pocket. Elbow tracks back; shoulder stays down (no shrug). 2) Drop: At the top (or mid-range), let the bell drop a short distance under control (just a few inches—don’t “free fall”). 3) Catch + Switch: As the bell drops, catch the handle with the opposite hand and finish returning it to the bottom hang. 4) Immediately row with that new hand and repeat—left/right/left/right. Key cues “Hinge and hold—torso stays still.” “Elbow to back pocket.” “Short drop, quick hands.” “Catch quietly—shoulder packed, wrist stacked.” “No twisting—stay square to the floor.”