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.”