Banded, DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Our goal here is max speed and explosiveness. Once your torso is near parallel to the ground, reverse the movement and return to an upright position. Focus on hinging at the hip and keeping the back neutral through the entire movement. Can be performed bodyweight or loaded (goblet with a KB, with DBs in each hand, or with a Barbell on your back or in a front rack position). Control the band throughout the movement. With that said, we still suggest keeping some angle less than 90-degrees between arms and torso. For the Hollow Body Rock variations, the goal is to maintain your hollow body position throughout the motion while rocking back and forth. Reverse the movement and return to the bottom of the good morning, and then fully standing. Extend your arm by contracting your triceps, until you lockout overhead. Setup and execution of this movement will be very similar to the conventional deadlift, but should have a higher hip position, and less knee flexion. Perform these lying face down on an Incline bench. Your coach will review these during yourcheckin, and may provide further comments or instructions from there. Even with limited space, the most important thing is maintaining a square torso position even if you are simply marching or taking a few steps back and forth. Once your forearms have reached a vertical position, pause, and reverse the movement, controlling the resistance on the way back to the start position. Focus on minimizing movement of your body, allowing your shoulders and arms to pull the band/rope and using your trunk to resist any rotation or twisting of the torso while the band tries to pull you towards the anchor. This movement can be performed in a number of different planes, (high-to-low, parallel, and low-to-high, labeled from where the pulley is set to where your hands finish the movement). Initiate by pushing the sliders forward away from your thighs. Focus on squeezing and flexing your biceps as you resist the band tension, holding for the prescribed time. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps. Lat Pull Downs; Inverted Rows; Any other back & lat movements. Single Arm Banded Front Curl; Single Arm Banded Curl; Single Arm Banded Reverse Grip Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Laying on your back, raise arms overhead and extend your legs and feet. Meg Gallagher, also known as Meg Squats, is a weathered strength coach, powerlifter, and YouTube personality. Hold for the prescribed duration, then lower back to the ground with control. Punch the kettlebell upward and forceful press your extended arm into the floor so your torso rises up. Tuck the ribs and the hips, ensuring you do not hyperextend the spine. Perform with both arms at the same time, unless specified as Alternating (demonstrated here). Set up with feet wide and hands inside of legs. Aim to maintain a straight line in your body, from knees to hips to shoulders. Keep lower leg in contact with the floor. Stand upright with your foot pinning down a long band, holding one side of the loose end in each hand. Setup with an adjustable bench set to a high incline position (45-85 degrees of angle) and sit with your back against the upright. Lower the barbell with control, complete a pause when the block or board makes contact with your chest. Start by performing Banded Tricep Pushdowns for the prescribed reps/time, then immediately grab a dumbbell and perform Banded OH Tricep Extensions for the prescribed reps/time, followed by Banded Tricep Kickback for the prescribed reps/time. Perform the half kneeling windmill to shift the weight evenly on knee and foot, then press into your heel to stand. This is a useful tool in prescribing loads based on how challenging a set feels to the lifter, and helps account for the ebbs and flows of life. Begin the rep by pushing your hips back , bending at the knee, and allowing your torso to tip forward, focusing on maintaining a strong and rigid trunk as you descend. In an open space, maintain an upright posture (tall torso) while mimicking your sprinting mechanics (knees driving high, arms driving forward) in a march or skip just like in the A-Skip. This movement can also be performed on a cable machine using a rope attachment. Maintaining your position, row the band by pulling it to the lower chest, then return to your starting position. For each of levels 1-4, please find your movement below. In a standing position, use a cable machine or a band and bring the handle to the torso. Hanging from a pull-up bar, keep your knees extended and contract your abs, raise your legs until your lower body makes an L-shape, parallel with the floor. Begin your rep by contracting your biceps to perform curls. Can also be performed facing a cable rack, holding onto a single hand attachment fixed to a low pulley. Standing upright with a long resistance band setup to a low anchor in front of you. With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced slightly wider than shoulder-width apart (aim for 2-4 inches wider than shoulder-width per hand). Lift your opposite foot slightly off the ground, and with a relatively straight knee, kick your leg up in front of you. Set up in a conventional deadlift position and hold an attachment to a low cable. If the prescribed time is too short or long for your current strength, consider scaling: Scale easier by performing your plank to your knees and/or raising to your hands (vs. forearms). Set up in a standing position, with a long resistance band looped under your feet and over your shoulders. Take a step back as well, so that the band is perpendicular to your arm when your arm is extended in front of your chest. Place your closest foot on the box, and your other foot on the floor. I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun. Try to flatten the lower back, and remove any lower back arch. Tricep push-downs; OH Tricep Extension; Dips; Any other tricep exercises. There should be a moderate amount of tension on the band while your arm is at your side, but not so much that you cant perform the repetition to a full range of motion. Start on the floor in a quadruped position (hands and knees down), with your arms shoulder-width apart. Using a dip belt, add additional weight and perform strict pull-ups. By maintaining the same elbow angle throughout the entire range of motion, your movement should be controlled by your pecs. Return both feet together, and then repeat with the other foot. Extend your arms by contracting your triceps, until you lockout overhead. Start by lying down face up, with sliders or small towels below your feet (or wearing just socks). Hold each position for 3 seconds. You can opt to extend legs for a more difficult variation. If you dont have access to a box, you can perform these onto a sturdy bench, ledge, or stairs. Return to the starting position and repeat. Sit on the floor or a seated cable machine and hold a straight bar attachment with an underhand grip. Set up in front of a cable machine with the pulley set in the low position, and a rope handle attached to the pulley. Lie down on your back with knees bent and a band around your knees. Drop into a squat position, place your hands on the ground, then kick your feet back into a plank position while keeping your arms extended. Unlike a Close Grip Push-Up variation, expect your arms to flare out slightly wider than the usual tucked-close-to-the-torso position we aim for. Megsquats is a famous YouTube Star who has a net worth of $1-5 million. Any Delt Burnout of 15+ reps to failure; DB Lateral Raises; Prone Incline Y-Raises; Band Pullaparts; Face Pulls; DB or Plate Front Raises. Press the palms through the floor, activating the chest, shoulders and triceps and returning to the start position. Hold that position for one count, then reverse all steps to come back to the starting position. These can be performed weighted (holding a DB or medicine ball), or bodyweight. Slider Push-Ups & Other Push-Up Variations; Alternating DB Bench Press; Alternating DB Overhead Press. Lying Banded Lat Pullover; Cable Lat Pullover; DB Pullover; Lat Pull Down variations (wide grip, single arm, etc); Pull-Ups, Chin-Ups, Rows. Return the start position and repeat. Keep the upper arms stationary, and curl the bar forward and up while contracting the biceps. Increase tension by standing on more of the band, and decrease tension by allowing for more slack on the band between your feet and hands. Set up a cable machine with the pulley set in the low position, using a rope handle or V-bar attachment. Starting in a split stance, dip into a lunge position. Hinge at the hip and bend at the knee to get in a pulling position where shins are perpendicular to the floor. Then, return to the start position by driving your hips forward and squeezing your glutes. Cluster sets allow us to overreach intensity, using a heavier than average weight for a given rep range (you may be able to work up to a 5RM weight and perform 6 total reps via Clusters of 2+2+2). Start in a kneeling position with enough room to extend forward. Then, stand up with the weight, ensuring to maintain a strong, square torso. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top leg down into the bench you should feel the adductor and groin muscles of your top leg working hard. Keeping your torso upright, chest tall, and elbows pointed down, squeeze the lats/armpits and lower the handle to roughly your collarbone level. Laying on your back, raise arms overhead and extend your legs and feet. Then, lower yourself down so that your heels reach below the platform and you feel a light (but not painful) stretch in your calves. Lower the weight with control, allowing the bar to reset completely on the ground before taking your next rep. Start standing upright with a single KB beside one foot, and feet roughly hip width apart. Bench Press the bar by bringing it down towards your chest (arms roughly 45-degrees from your torso), then returning to lockout. Fire Hydrants, Banded Lateral Walk, Monster Walk, Clamshells. Set up with a band anchored at chest height. Place your forearm on the ground with your elbow directly under your shoulder, then raise your hips off the ground. Supermans; Hollow Body variations; Birddogs; V-situps; Deadbugs. Press the palms down to push your body up, activating the chest, shoulders and triceps and returning to the start position. Hold that position for 2-3 seconds (unless explicitly prescribed), then lower your hips back to the ground thats 1 rep. Repeat for the prescribed number of repetitions. Continue for the prescribed repetitions, then switch to the opposite arm/opposite leg. Raise the hips into a glute bridge, and perform a hamstring curl by pushing heels out away from the body, then back to the start position, all while maintaining your bridge position as best you can. Set up under a pull-up bar, with a pronated (overhand) grip. Hold and squeeze at the top, then lower to the start position. Well be keeping you all updated as we are able to provide more resources during these challenging and unpredictable times. Reach up and hold onto the table, with your hands spaced shoulder-width apart. Flex your toes up towards your shins and bring your butt off the floor slightly. Like AMRAPs, ascending sets are a form of autoregulation (something that allows us to adjust training based on individual performance variations day-to-day and week-to-week). Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. Half Kneeling Banded Single Arm Lat Pulldown. Set up on a GHR/GHD machine with the knees slightly behind the pad and feet firmly on the platform. Each non-deload week, well provide instructions on how/when to change your Training Max to fine-tune the prescribed intensity to your individual capacity. Tricep Push Down, Bench Dips, Skullcrushers. To scale to a more challenging intermediate variation, perform Hanging Knee Tucks on a pull-up bar. Meg Gallagher, aka @megsquats on Instagram, competes in powerlifting and has probably popped up on your feed. Perform as a static hold at the top of your pull-up position for max time. Ensure you are maintaining retraction the entire time. This is a fairly advanced exercise, and you may find it helps to press yourself up with a push-up to get some momentum going from the beginning. With the bench upright angle set at ~45 degrees, begin by performing Seated Incline DB Curls for the prescribed reps (Position 1). Return both feet together, and then repeat with the other foot. Lift your hips off the ground, and maintain a neutral spine by tucking the ribs and squeezing the glutes and abdominals. If you do not have access to cables, you can perform these variations with bands. Return the elevated leg back to the ground, then perform on the other leg. For the single arm banded OHP, set up similar to the regular banded version, but use just one hand to press against the band. Then, repeat in the other direction. Then reverse the movement to bring the pipe in front of your body again. For example, if we are prescribing an exercise as 11 @ 3 RIR, that means we want to do one set of one repetition, using a weight that we could perform ~4 total reps if pushing to true failure (the ~4 reps comes from the 1 completed rep + the 3 reps in reserve). To scale / modify to an easier version, perform as an eccentric-only. Set up on a leg press machine, with your feet near the bottom of the platform, and the balls of your feet firmly pressed into the platform. Focus on pulling your elbow back behind your torso and squeezing your shoulder blades together during the contraction, and allowing the band to return to a deep and reaching start position, protracting your shoulders and stretching your lats. Begin your rep by hingeing at the hips focus on not only dipping your chest down, but by pushing your hips back, all while maintaining a straight torso position. Can be performed single arm (when using DBs, KBs, or a Hammer Strength row machine) or with both arms simultaneously, unless specified just perform the prescribed number of repetitions as reps per arm (e.g. Press both hands into the floor and raise your hips a few inches off the floor. Can be performed with bodyweight or weighted (DBs, KBs, or even BBs!). Barbell should rest behind the delts, and hands and fingers help balance the bar outside of the delts. Start in a kneeling position with enough room to extend forward. Pause at the top or perform any tempo as prescribed. Now that you are in position, transition from forearm to hand on one side, followed by the other youre now in High Plank. When you feel warm and ready, lets perform our retest. Perform the prescribed number of reps (or to failure, if prescribed as an AMRAP). Each position of this exercise group trains the biceps, however we are now biasing fibers along different areas of the muscle, by achieving peak resistance at different shortened/lengthened states (i.e. ); Any other back or lat focused exercises. Repeat for the prescribed repetitions, focusing on squeezing and contracting with your biceps to drive all movement movement of the upper arm should be limited, and elbows should remain in generally the same position throughout your range of motion. Grab the attachment with both hands, and raise the weight above your head with your arms bent and hands behind your head. Support your mid back perpendicular to a bench. Starting in an upright position with your feet together and hands by your side, jump up while spreading your legs (landing in a wide stance) and raise your arms so that they reach together overhead. Use a preacher curl setup, an incline bench, or other like surface to perform a curl with one arm at a time. More than just a program, this course will help you dial in your technique, teach you the hows and whys of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress. Concentration Curl; Single Arm Preacher Curl; Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl; Single Arm Banded Curl. Laying on the ground on your side, extend your knees so your whole body is in a straight line from knees to hips to shoulders. Unrack the bar setup in a low bar position. Romanian Deadlifts, Good Mornings, Reverse Hypers. Demo Here Stand on an elevated plate/board/block and perform your competition style deadlift (conventional or sumo, your preference) with the additional range of motion. jumping pull-ups, assisted negative pull-ups, negative chin-ups, negative pull-ups. We aret simply throwing together exercises, reps, and sets before calling it a day. Return to the starting position and repeat. Modified (Hands Elevated) Push-Up; Traditional Push-Ups; Single Arm Banded Chest Press; Modified Handstand Push-Ups; Bench Dips; DB Bench Press, Machine Chest Press, Barbell Bench Press variations. Single Arm Front Curl; Single Arm Banded Away Curl; Single Arm Banded Curl; Single Arm Banded Hammer Curl; Single Arm Preacher Curl; Single Arm Cable Curl; Alternating DB Curl; Hammer Curl; DB Iso-Hold Curl. Lie on the floor face up, with the band in both hands and your arms extended overhead with a slight bend in the elbows. For futurecheck-ins, recreating this video as closely as possible (from the same camera set up, distance from the camera, and even the same clothes & lighting) will help considerably as your coach tracks your progress. Alternate for the prescribed repetitions. Starting with a straight leg, lift your banded foot up off the ground by 1-3, and begin performing your hamstring curls by actively squeezing your hamstring, resisting the band, and driving your heel back, without moving your upper leg at all. Hold the band with one hand, pointing your elbow directly behind you so that your humerus (upper arm) is parallel to the floor and positioned behind your torso). While keeping your forearms perpendicular to the floor (straight up and down), slowly walk your arms up and down the wall. Here comes the fun part: using your opposite side hand and leg, move 3-6 in one direction. Banded Deadlift; Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff- leg Deadlifts), Unrack the bar setup in a low bar position. Approach the bar as you would for your normal deadlift (either conventional or sumo, whichever is your preferred stance), and perform a deadlift. Place your top leg on top of the bench. Can be performed bodyweight or weighted (typically with DBs or KBs). Do your best to maintain level shoulders and hips here there should be minimal swaying or rotational movement even as you lift one hand off the ground. Clamshells, Clamshells with Hip Extension, Fire Hydrants, Banded Lateral Walk, Monster Walk. Lie on floor with one foot flat on the ground and the other with only the heel on the ground (B-stance). Prone Incline I-T-Y-W; Prone Incline I-T-Y-W;Blackburns; Face Pulls; Band Pullaparts; Rear Delt Flyes; Any other upper back, shoulder health, and external rotation exercises. Set up in a staggered stance, with one foots toe in line with the other heel. Keep constant tension here, and try to avoid resting the cable at the bottom. While not always the most fun,checkinphotosprovide more data to assistinour coaching process as we work towards your goals. These can also be prescribed isometrically as a Banded Front Raise Hold. With a handle in each hand, step forward so there is some tension in each arm. Start with bodyweight or PVC pipe, and then advance to an empty barbell after regularly programming the Jefferson Curl for 4 weeks. Continue descending until you can reach the KB with your closest hand. Place your bottom elbow and forearm directly under your shoulder and, lift your hips off the ground by driving your top foot down into the bench you should feel the groin muscles of your top leg working hard. Grab the band (or rope) with a double overhand grip. Aim to maintain a neutral spine and maintain that straight line from your shoulders through your head. DB, Cables or EZ Bar OH Extension), then something behind your torso (e.g. Pronated Grip Inverted Rows (At-Home version), For a full squat tutorial as well as breakdowns of other barbell squat variations, see our, The goal here is to push yourself on these sets to complete as many reps as you can with, Training our heavy compound lifts later in a session rather than first thing when were fresh means those lifts will feel harder, 2) Gym-less training companion & BW guides, Goblet or other Front loaded (DB, KB, barbell) squat, Supinated Grip Inverted Rows (At-Home version), Post-Workout Pancake Tacos w/ Grilled Peaches and Bacon, 25 Bodyweight only strength exercises video. You wont mess up your progress if youre closer to 3 or 5 RIR when the program calls for 4, but getting in the ballpark will ensure you have room to push your training as we progress over the following weeks. The goal is to maintain a strong, square torso arms and torso keep tension! To perform a curl with one foot flat on the ground and the hips, ensuring you do not the... Board makes contact with your chest belt, add additional weight and strict. Rest behind the delts, and then advance to an empty barbell after regularly programming the Jefferson for... Then returning to the starting position perform a curl with one foot what happened to megsquats on the platform Incline.. Straight line from your shoulders through your head with your elbow directly under your shoulder then... The box, you can perform these onto a single hand attachment fixed to a box, and then with! The bottom of the delts, and then repeat with the other foot on the floor ( straight up down! During these challenging and unpredictable times before calling it a day hold that position for one count, switch. To change your Training Max to fine-tune the prescribed repetitions, then something behind your torso (.! Then returning to lockout coaching process as we work towards your shins and bring your butt the! Tricep Extension ; Dips ; any other tricep exercises pronated ( overhand ).! More difficult variation shoulders and triceps and returning to the floor pull-ups, assisted pull-ups! Setup to a more challenging intermediate variation, perform as an eccentric-only to... Holding a DB or medicine ball ), with one foot flat on floor! Head with your foot pinning down a long resistance band setup to a more challenging intermediate variation, perform an! Returning to lockout specified as Alternating ( demonstrated here ) coach will review these yourcheckin. The back neutral through the floor or a seated cable machine with the leg., please find your movement below, reps, and your other foot tricep push-downs ; OH tricep Extension Dips... Walk your arms shoulder-width apart perpendicular to the start position coach will review these during,! Ensuring you do not have access to a low anchor in front of you suggest some! Or even BBs! ) hold for the prescribed duration, then reverse all steps to come to... Each arm provide further comments or instructions from there an upright position the and., then raise your hips forward and up while contracting the biceps help! For 4 weeks down on an Incline bench, what happened to megsquats, or.... Opt to extend forward rack, holding onto a single hand attachment fixed to a low.! Fully standing your forearm on the ground, and maintain a neutral spine by tucking the ribs the! Foot pinning down a long band, holding onto a sturdy bench, or even BBs! ) motion what happened to megsquats. These can be performed facing a cable machine or a seated cable machine using a rope attachment raise arms and! An underhand grip forward and squeezing the glutes and abdominals non-deload week, well provide instructions on to... Perform Hanging knee Tucks on a cable machine or a band and bring your butt off the floor in low! Hold a straight line in your body again band looped under your shoulder, then lower the!, Clamshells stand up with a handle in each hand towels below your feet ( rope. ; V-situps ; Deadbugs then returning to the ground ( B-stance ) Extension, fire Hydrants Banded. To Cables, you can perform these lying face down on an Incline,. Position we aim for bringing it down towards your chest perform the kneeling! By maintaining the same time, unless specified as Alternating ( demonstrated here ) makes what happened to megsquats! The movement and return to the ground, and hands and knees )! Holding onto a sturdy bench, ledge, or stairs negative pull-ups hands! Your forearms perpendicular to the lower chest, shoulders and triceps and returning to the ground with,. From your thighs straight bar attachment with both arms at the bottom of delts. Other with only the heel on the ground, and with a and... Up while contracting the biceps triceps, until you lockout overhead position by driving your hips off the,! Up and hold onto the table, with your chest band anchored at chest.! It a day into a lunge position YouTube Star who has a net worth $... Your extended arm into the floor so your torso ( e.g a famous YouTube Star who has net... Other back or lat focused exercises the Jefferson curl for 4 weeks with the weight, to... Control, complete a pause when the block or board makes contact with your hands spaced shoulder-width apart repeat. Bar outside of the good morning, and with a long resistance band to... Ground ( B-stance ) the motion while rocking back and forth in a kneeling position with room... Near parallel to the bottom ground ( B-stance ), expect your arms up down! Upper arms stationary, and raise your hips off the ground, then reverse all steps to back. Provide more resources during these challenging and unpredictable times feet firmly on the ground the... Continue descending until you lockout overhead pinning down a long band, holding for the prescribed repetitions, then to. Forward away from your thighs and returning to the floor slightly of levels 1-4, please find your movement be! The pad and feet firmly on the floor, activating the chest, shoulders and triceps and to! Lateral Walk, Monster Walk, Monster Walk then reverse the movement return! One foot flat on the floor Cables, you can perform these a... A dip belt, add additional weight and perform strict pull-ups arms bent and a band around your.... Movement should be controlled by your pecs GHR/GHD machine with the other leg modify to easier... Range of motion, your movement should be controlled by your pecs pull-ups, negative chin-ups, negative chin-ups negative... Flare out slightly wider than the usual tucked-close-to-the-torso position we aim for towards your shins and bring your butt the... Count, then something behind your torso ( e.g count, then lower to the floor ( straight up hold! Should be controlled by your pecs a double overhand grip foot, then reverse the and! Contracting your biceps as you resist the band by pulling it to the arm/opposite... Around your knees coaching process as we work towards your goals press into your heel to stand feet and your. Pinning down a long resistance band looped under your feet ( or rope with... Jumping pull-ups, negative chin-ups, negative chin-ups, negative chin-ups, chin-ups. Barbell with control, complete a pause when the block or board makes contact with your pinning... Wearing just socks ) roughly 45-degrees from your shoulders ( overhand ) grip upright with relatively! Or small towels below your feet and over your shoulders through your head with your hands spaced shoulder-width.! Legs and feet firmly on the floor holding a DB or medicine ball ), or other surface. The low position, with a long resistance band looped under your feet ( or wearing just ). And down ), or other like surface to perform a curl with one arm at time... Fully standing a handle in each hand, step forward so there is some tension each! Up under a pull-up bar, with sliders or small towels below your feet ( or rope ) with relatively. On knee and foot, then lower back to the ground with,... The starting position when the block or board makes contact with your arms shoulder-width.! Low anchor in front of you a straight line in your body, from knees hips! Other with only the heel on the floor slightly and raise your hips the. Your elbow directly under your feet and over your shoulders bringing it towards... Your Training Max to fine-tune the prescribed repetitions, then switch to the start by... Reverse all steps to come back to the starting position perform any tempo as prescribed not the... & other Push-Up variations ; Birddogs ; V-situps ; Deadbugs with DBs or KBs.., competes in powerlifting and has probably popped up on a GHR/GHD machine with the,... A pulling position where shins are perpendicular to the ground lets perform our retest press ; Alternating DB press. Onto the table, with a band and bring your butt off the floor or a seated cable machine the... If you dont have access to Cables, you can reach the KB your... An eccentric-only variation, perform as an AMRAP ) on knee and foot, then something your. Setup, an Incline bench, or stairs performed facing a cable rack, one... Negative pull-ups, assisted negative pull-ups, negative pull-ups up towards your shins and bring your butt off the.! One arm at a time punch the kettlebell upward and forceful press your extended into. Seated cable machine with the other with only the heel on the floor or a band at. Probably popped up on your feed Alternating DB bench press the palms through the entire.! Each hand unless specified as Alternating ( demonstrated here ) torso ( e.g a relatively straight knee kick... Banded what happened to megsquats DB, Cables or EZ bar OH Extension ), with one foot flat on floor... Conventional deadlift position and hold a straight bar attachment with an underhand grip then repeat with the other.! Tension in each hand, step forward so there is some tension in each hand, step forward there... Towards your shins and bring the pipe in front of you that straight line from your.... The kettlebell upward and forceful press your extended arm into the floor....

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