Standing shoulder-width apart, the upper body is tilted significantly forwards with a straight back, the weights (kettlebells or dumbbells) are held in the hands slightly below knee height (same side of the body) with hanging arms, the weights are gripped with an overhand grip so that the backs of the hands are facing forwards. At the same time, raise your shoulders with your arms straight before bending your arms to bring the weights to your chest (elbows close to your body pointing backwards). During the movement, the arms are rotated outwards (the backs of the hands point to the corresponding side away from the body). Then, in the reverse sequence of movements, stretch your arms back to the starting position (internal rotation).
Attention:
Always make sure your back is straight (keep your core tensed). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (keep them close to your body). The first impulse when lifting the weights always comes from the shoulders.
Lighten:
More weight.
Harden:
Less weight.
