Hamstrings, Calves, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps, Hips
Kettlebell on ground between feet, handle facing perpendicular to feet. Straddle the kettlebell with feet shoulder width apart, toes pointed forward. Squat down by sitting back into your hips, grab the kettlebell with your left hand in the right corner of the handle. Arm straight, shoulders slightly in front of hand. Back flat and chest up with arms straight. Engage left lat (armpit muscle), while squeezing shoulder blades together
Pushing with the legs against the floor, extending hips and knees, to begin standing. Maintain back angle until the kettlebell reaches knees, once kettlebell is at knees, explosively extend the hips. Aggressively shrug the shoulder and pull kettlebell upward with arm. When the elbows approximately reach shoulder height and the body is fully extended, rotate the arm under kettlebell. Catch kettlebell on outside of arm with wrist straight. Lower the kettlebell by pulling elbow back, while squatting down to ground between legs. Repeat for prescribed number of repetitions
Keep kettlebell close to body during exercise. Do not jerk weight from floor; arise steadily then accelerate. Keep wrist straight and arm close to body during catch. Make sure good posture is maintained throughout the lift. Shift your weight back slightly more toward the heels as the kettlebell leaves the ground.