1. Begin by kneeling on the floor, with one knee up (as if you're in a lunge position) and the other knee on the ground. Your front foot should be flat on the floor and your back shin should also be on the ground.
2. Hold a kettlebell by the handle in the hand on the same side as the knee that's down. Your palm should be facing forward or inward, and the kettlebell should rest against the back of your forearm.
3. Brace your core and make sure your spine is erect, shoulders are pulled back, and chest is up. This will be your starting position.
4. Press the kettlebell straight up overhead by extending your elbow. Rotate your wrist so that your palm faces forward at the top of the movement. The arm should be close to your ear with the kettlebell directly over your shoulder.
5. Slowly lower the kettlebell back to the starting position, maintaining control and keeping your core tight to avoid any excessive swaying or tilting.
6. Complete the desired number of reps on one side before switching to the other arm and knee position.
7. Remember to breathe out as you push the kettlebell up and breathe in as you return to the starting position.
---
