This exercise involves lifting a kettlebell from the ground to the shoulder, then pushing it overhead in a single fluid motion. It is a full-body exercise that targets the shoulders, back, legs, and core.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Full body workout
- Improves cardiovascular endurance
- Increases strength and power
- Enhances coordination and balance
- Burns calories and promotes weight loss
- Engages multiple muscle groups, including shoulders, back, legs, and core
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up, using your legs to lift the kettlebell off the ground and bring it up to your shoulder.
- Once the kettlebell is at your shoulder, dip down slightly and then explosively push up with your legs and press the kettlebell overhead.
- Lower the kettlebell back down to your shoulder and then back down to the ground.
- Repeat the exercise for the desired number of reps, then switch hands and repeat with the other arm.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Primary
Shoulder
Primary
Triceps
Primary
Forearms
Primary