TECHNIQUE: hold kettle bell in front guard with elbow against chest. Keep pressure in the core and spine with knees wide. Feet wider than hip width and slight toe turn out. Descend into a squat maintain core and pelvis in neutral position. Press hard through the glute and press straight up extending the hands overhead. Recover by pulling arms back down into the guard position. ADVANTAGES: very high calories per movement as it combines three movement patterns into one medium difficulty movement. Squat, press, and hollow. FAULTS: poor squat mechanics apply throughout. Releasing core at bottom of squat. Not keep elbows in tight. SCALING: generally the dumbbell version is simpler. Also break movements into squat and a press to reduce complexity. Lighter weights can help with stronger technique.

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