HOW: Get a kettlebell set-up in one hand. Follow the video for additional cues and instructions, however you’re going to initiate the movement from your hips while keeping your shoulder packed. Now high-pull the kettlebell up towards your chest followed by ‘shooting through’ your fist and elbow. You want to finish in the front rack position with your elbow directly under your first with your knuckles facing the ceiling.
FEEL: This should feel like an upper body workout, especially your shoulder and upper body, with a little contribution from the hips.
COMPENSATION: If the kettlebell is smacking your forearm/hand your timing is off. Don’t use your lower body too much especially if the weight is light. You really have to practice timing to perform this exercise well.