PHASE 1

Get the kettlebell into position by quickly deadlifting it off the floor. As the hips lock out, bend the elbows to guide the kettlebell up to chest-height. Quickly shift your grip from the top of the handle around to the horns. Settle the bell with a tight grip, elbows point down and hold a few inches away from the chest. Simultaneously bend at the hips and the knees, keep the chest up and remember to actively pull yourself down into your deepest comfortable range of motion. Allow the elbows to slide just inside the knees. This should ensure that your knees are tracking approximately with your middle toes. Keep the spine long and straight at the bottom and double-check your mid-foot balance. The big toe, pinky toe and heel should all feel equally loaded. Start the ascent with a grunt to pressurise the core and exhale through to the lockout.