You then rotate until you are in a lunge position, and stand up. Once standing, you then return to the starting position in reverse or descending order. Be patient with this move and practice it kettlebell-free first to make sure you get the form down and avoid injuries.
This exercise strengthens the legs, glutes and lower back.
Hold the kettlebell with both hands straight down in front of you. Keep the weight evenly distributed throughout your feet and squat down as low as you can while keeping your back and arms straight.
This is a simple movement that isolates the shoulders, biceps and back.
Standing upright with feet hip width apart, hold the kettlebell with both hands directly in front of your hips. Bend your elbows and lift the kettlebell towards your chin, keeping your elbows higher than the kettlebell. Release back down until the arms are fully extended and repeat.
7) Dead-Lift to a High-Pull
This is a great total body movement that is a natural progression of the high-pull. It will target your legs, biceps and shoulders.
Start off in the standing position with your feet a little wider than shoulder width apart and the kettlebell between your feet. Squat down and then stand up and pull the kettlebell handle to your chin while bringing your elbows up high. Bring the kettlebell back to the starting position and repeat.