1. Clean one kettlebell to the racked position at the shoulder (i.e., with you hand below your chin, elbow in contact with your torso) (photo 1).

2. Pause motionless in this position for long enough to make sure you will not be using the momentum generated by the clean for the press. Be sure to keep your focus straight ahead.

3. Press the weight upward with your knees locked. Grip the floor with your feet, contract your quadriceps and pull your knee caps upward. Keep your glutes and abs tight, minimizing back bend (photo 2).

4. Recruit your lats, biceps, and grip while pressing. (See the strength tips listed below.)

5. Actively exhale (i.e., through clenched teeth) while pressing the weight up.

6. Lock out your elbow and pause motionless with the weight overhead (photos 3 and 4).

7. Working in the same line of action, actively pull the weight back down to the racked starting position.

Kettlebell Advantage

Kettlebell Advantage

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