Rack kettlebell(s), vertical forearms/straight wrists. Shallow breath, brace midsection (belly/back expand). Dip knees only (shallow quarter squat, heels down). Exhale sharp, drive hips/legs to full extension (rack held). Aggressively press arms overhead, dip under to catch (braced exhale). Stand tall to finish.
Kettlebell load: In shoulder-forearm triangle (vs barbell behind delts). Grip/elbows: Kettlebell tight handle/elbows down/ribs (vs barbell wider/higher). Footwork options (barbell): Push (symmetrical heels down), power (split symmetrical), split lunge, squat jerk (full squat catch). Kettlebell: Symmetrical push (heels optional lift).
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