Get this right and you'll feel your whole shoulder and upper back locking in to support the weight, not just your arm grinding it up. Start with the bell racked at your shoulder, elbow tucked, wrist straight. Press it overhead in a slight arc, letting your head move back out of the way rather than pushing the bell forward away from your body. Finish with your arm fully extended, bicep near your ear, and the bell stacked directly over your shoulder. Lower it back to the rack under control — don't just let it drop.

PLANS THAT USE IT 7

Kettlebell Push / Pull / Legs — Strength (V1)3× / week · intermediate

Kettlebell Push / Pull / Legs — Power (V2)3× / week · advanced

Kettlebell Upper / Lower — Balanced (V1)2× / week · beginner

Kettlebell Upper / Lower — Explosive (V2)2× / week · advanced

Kettlebell Full Body — Classic (V1)2× / week · intermediate

Kettlebell Bro Split — Classic (V1)4× / week · intermediate

Kettlebell Bro Split — Power (V2)4× / week · advanced