Move Targets: Shoulders, Glutes and Quads
Step 1: Set your feet shoulder-width apart and place the weight (kettlebell or dumbbell) between your feet. Squat down to grab the weight, keeping your bodyweight in the heels.
Step 2: Come out of the squat and throw the hips forward to help you lift the weight. Bring into a "high pull" position so your elbow is above the shoulder and the weight is touching your chest.
Step 3: "Catch" the weight by bending your knees while simultaneously dropping the elbow underneath the weight. If you're using a kettlebell, the weight will flip down against the wrist. This part of the exercise is quick.
Step 4: Using the bend in your knees, drive through the heels and press the weight overhead. Keep the elbow soft so you do not "lock out" the joint.
Step 5: Reverse the movement by bringing the elbow back into the body. Then raise the elbow up into the "high pull" position again and drop the weight straight down to the ground to begin again.
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