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 with hanging arms (same side of the body), the weights are gripped with an overhand grip so that the backs of the hands are facing forwards. Raise the shoulder of the playing arm with the arm straight before bending the arm to bring the weight to the chest (elbow close to the body pointing backwards). During the movement, the arm is rotated outwards (back of the hand points to the corresponding side away from the body). Then, in the reverse sequence of movements, stretch the arm back to the starting position (internal rotation) before starting the exercise with the other arm.
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.
