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Published on Sep 13, 2012
Set Up - Feet are shoulder width apart - Weight in the heels - Closed grip on the kettlebell with straight arms
Execution - To get the kettlebell moving, push the hips back, slightly bend the knees, and allow the shoulders to come forward - Then aggressively extend the hips (squeeze the butt) and lock the knees -- this will elevate the kettlebell - As the kettlebell starts to move weightlessly up through space, pull it higher until it is truly overhead (middle of the head or over the heels) - Demonstrate control by maintaining a tight mid-section - Then allow gravity to pull the kettlebell down and back into the start position (DO NOT CONTROL IT DOWN) - At the bottom (set-up) initiate the movement straight away. There is NO pause at the bottom - Momentum from the hips is what elevates the load