Standing shoulder-width apart, the upper body is tilted forwards with a straight back (or in a slight stepping position, with the leg on which the weight is held further back), the weight (kettlebell or dumbbell) is held in the hand slightly below knee height (same side of the body) with the (right) arm hanging down, the weight is gripped in the upper grip so that the back of the hand points forwards in the direction of vision. Raise the shoulder of the playing arm (right) with the arm extended 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 side away from the body). Then, in the reverse sequence of movements, stretch the arm back to the starting position (internal rotation).
Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body). The first impulse when lifting the weight always comes from the shoulder.
Lighten:
More weight.
Harden:
Less weight.
