Front foot elevated. Drop knee below working ankle. hold for 1-2 seconds. blast though heel and repeat. keep the angle 45 degrees moving hips down ward in that same direction. back, and down with the same angle of the spine. not directly down. that will cause the knee to go past the toes. only do that if you are looking to use more quads but be cautious, the knee is in extreme flexion at this angle with the deficit.

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.”