Follow these steps:

1. Roll to your side and grab the KB with both hands.

2. Roll to your back and and press the KB up with one hand.

3. With the kettlebell overhead roll over and up to your elbow and then to your hand.

4. Execute a low sweep to get your knee right behind the posting arm and rise up.

5. Get your other leg in front and into a lunge position, then slowly stand up.

6. Reverse the movement.

• The movement should be smooth, slow and controlled. Pausing at each transition point is advised.
• Use both hands to lift the KB off the ground, and on the way back down, return it to the ground again using both hands)
• Keep your wrist neutral on the KB side.
• Keep your shoulder packed and your elbow locked on the KB side.
• Do not collapse at the shoulder with your supporting arm.
• Keep the heel of the foot on the KB side planted during the low sweep, during the lunge, when standing up, and during all steps on the way down.
• Maintain vertical or near vertical arm on your kettlebell side.
• Lock your knees and keep your glutes contracted when you’re standing and do not hyperextend your back.
• Keep your eyes on the KB until you get into the vertical lunge position. Then you can keep your neck neutral and look straight ahead.