Lie on your back with the kettlebell near to the shoulder of the side you want to start with. Rolling to the side that will be holding the kettlebell, grasp the handle and roll to your back using your forearm as a lever to raise it off the ground. From your back, press the kettlebell up. Your arm should be in a lockout position.
If you have pressed the bell up with your left arm, then bend the left knee so that the left foot is planted flat on the ground, or vice versa. For the rest of the description, we’ll consider the kettlebell to be in the left hand.
- Engaging the abdominals and leading with the hand holding the kettlebell, raise the shoulder blades off the ground and press the bell up until your back comes up of the ground. The foot that is planted firmly should drive into the ground and help raise your upper body. From this point, you should be supporting yourself on your right elbow and forearm.
- Keep your eyes on the bell to prevent the kettlebell from shifting to a side. This will allow you to keep it pressed overhead and maintain a base underneath it. Keep the overhead arm locked out.
- Press up off of your right elbow and forearm and onto your right hand. Notice the relatively straight line from the bell, through the shoulders, and down to the supporting hand on the floor.
Slowly, lower back into starting position and repeat for as many reps as is necessary. You can shoot for a rep based, or a time based duration.