Place a kettlebell in front of your right foot and grab it with your right hand. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
Bending at the hip to left side, sticking your butt out, slowly lean until your torso is parallel to the floor. Keep your eyes on the kettlebell that you hold over your head at all times. Pause for a second.
Reverse the motion back to the starting position. Repeat the exercise according to the training plan then switch arms.