Start: Kettlebell floor by chest, handle parallel trunk. Roll left, left hand fills handle corner, right hand overlays to lever up. Supine, left knee bent/foot down, right leg 45° out, loaded forearm perpendicular. Press bell overhead (assist if needed), lock elbow straight/wrist firm, eyes on bell, right arm 45° palm-down. Stand: Roll right to elbow, chest up, palm flat—thrust hips high (left thigh-torso straight). Right knee behind hand, lift hand upright (knees 90°). Rise: Left arm overhead straight, right arm side balance, body locked. Down (reverse): Right knee to floor (eyes on bell). Slide right hand down thigh to floor. Extend right leg through to sit. Lower to right elbow/shoulder/back. Bend left elbow to floor. Free hand rolls bell left. Switch sides.
Start superlight (bottle/shoe on fist) despite strength. Go slow—control heavy overhead bell. Straight wrist/knuckles up (no barbell grip). Supporting palm fixed at 45° (no moving). Eyes locked on bell always. Loaded arm straight/aligned (no bend/sway). Full-body tension; no fatigue/form breakdown.
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