1. Start by standing up straight with your feet shoulder-width apart while holding a kettlebell in one hand at thigh level. Ensure you are holding the kettlebell with an overhand grip (palm facing you), and your arm is fully extended downward. This is the "hang" position.
2. Slightly bend your knees, hinge at your hips, and lower your torso until it is nearly parallel to the floor, allowing the kettlebell to hang straight down at about knee level. Keep your back flat and look forward, so your neck is in line with your spine. Maintain this bent-over position, which will be your starting point.
3. Explosively extend your hips and knees to drive upward, as if you are going to jump. In a smooth motion, pull the kettlebell upwards by bending your elbow and bringing it up to chest height, keeping it close to your body.
4. As the kettlebell rises to your shoulders, rotate your wrist and catch the kettlebell at shoulder height in the 'rack position', where your palm is now facing inward and the kettlebell rests on the outside of your arm. At the same time, drop your body under the kettlebell by bending your knees and hips slightly to absorb the weight.
5. Finally, straighten your legs and stand up fully, keeping the kettlebell in the rack position at your shoulder.
6. Lower the kettlebell back to the starting hang position in a controlled manner and prepare for the next repetition.
7. Perform the desired number of repetitions on one side before switching hands and repeating the process with the other arm.
Note: Make sure to start with a lighter weight to perfect the technique before attempting heavier kettlebells. Proper form is crucial to avoid injury and ensure the effectiveness of the exercise.
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