1. Begin by standing with your feet slightly wider than shoulder-width apart with a kettlebell between your feet on the ground.
2. Squat down and grip the kettlebell with one hand, making sure your back is flat and your core is engaged.
3. Lift the kettlebell by extending your hips and knees to stand up, simultaneously pulling the kettlebell towards your shoulder in a smooth "clean" motion, flipping it upwards as it rises. The kettlebell should end in the "rack" position, resting on your forearm, which is close to your body and bent at the elbow with the palm facing inwards.
4. From the rack position, press the kettlebell upward until your arm is straight, keeping your core tight and glutes engaged for stability.
5. Lower the kettlebell back to the rack position with control.
6. Bring the kettlebell back down to the starting position between your feet.
7. Repeat the movement for the desired number of reps before switching arms.
Ensure you perform the exercise with proper form to avoid injury and utilize your breath to maintain core engagement throughout the lift. If you're new to this exercise, consider starting with a lighter weight to master the form before progressing to heavier kettlebells.
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