Performance Notes

An ballistic core (and great cardio) exercise using principles key to Olympic lifting. The kettlebell is held with both hands and swung (rather than lifted) from the floor to directly overhead. In the bottom position you're in a squat with the kettlebell behind you. The key is to "pop" your hips to launch it upward, straightening your legs as it ascends. At the top you are standing fully erect with the bottom of the kettlebell facing the ceiling. Allow it to swing back down between your legs as you drop into a squat again.

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