Select the appropriate weight of the kettlebell. Stand straight with your feet at shoulder width apart. Place the ball of the kettlebell resting between your forearm and your chest. The forearm should be perpendicular to the floor. Contract your pelvic floor and core while keeping your chest up.
Extend your arm, move the kettlebell up over your head and rotate your arm to put your palm facing forward. Exhale during the movement. Return to the starting position lowering the kettlebell to your chest. Inhale during the descent. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.TIPS: Focus on stiffen the spine all the time using your core muscles.