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.

The goal of this exercise is to make sure to avoid shifting from left to right as you take the kettlebell around your body. Try to avoid letting the kettlebell pull you from one side to the other and keep your body as centered as possible.

Make sure to rest the kettlebell close to the chest with your elbows in. Brace your core before you lift your legs off the floor. Having the kettlebell in the front rack and raising your legs off the floor requires a lot of core stability. If you don't brace your core before lifting your legs off the floor, you will feel it immediately as you would lose balance and will probably struggle to hold the kettlebell in that front rack position.

Engage your core and glutes and keep that engagement while you pass the kettlebell through. You can make this exercise more challenging if you place the kettlebell more out of reach.

The goal of this exercise is to make sure to avoid shifting from left to right as you take the kettlebell around your body. Try to avoid letting the kettlebell pull you from one side to the other and keep your body as centered as possible.