Exercise Advice: Take a shoulder width stance. Hold a kettlebell in one hand with an overhand grip (palms facing in). Squat down and position the kettlebell between your feet and just behind your knees. From the squat position, explode up with your legs while swinging the kettlebell forward and raising your arm up to the top position. At the top position, flip the kettlebell with your wrist so now your palm will be facing out and squat back down to the bottom position while bringing the kettlebell down to shoulder level. From the bottom squat position, explode back up with your legs and extend your arm to press the kettlebell up above your head. This exercise is one fluid motion so be very careful when first performing it to make sure your technique is correct.