This is an excerpt from Jim Stoppani's Encyclopedia of Muscle & Strength-2nd Edition by Jim Stoppani.
In a shoulder-width stance with a kettlebell between your feet, squat to grasp the kettlebell with your left hand while keeping your torso at a 45-degree angle with the floor.
Explode up by extending at the hips, knees, and ankles. Drive your heels into the floor as you pull the kettlebell up, keeping it close to your body. As the kettlebell reaches your head, allow the momentum it has gathered to swing over and end up on the top side of your forearm with your arm extended straight overhead. Reverse the motion to lower the kettlebell to the floor and then immediately perform in the same way with your right arm. Alternate arms each time until you have completed the desired number of reps or amount of time.
Stand with your feet shoulder-width apart holding the kettlebell with both arms in front of you.
Drop your hips back and down just as you would sit in a chair, allowing the kettlebell to swing down in between your legs. Use your legs and hips to explosively extend at the knees and hips to swing the kettlebell up. The most important aspect of the lift is the hip thrust. As you swing the kettlebell up, you are not using your shoulders or your arms to help the kettlebell up; all you should use is your hips.
Medicine Ball Overhead Throw
Hold a medicine ball with both hands in front of your upper chest.
Squat and explode up as you launch the ball up overhead by explosively extending your arms. As the ball leaves your hands, your feet should be off the floor. Land on the ground with soft knees to absorb the force of the landing and allow the ball to land on the floor, but make sure that it doesn’t land on you. Pick up the ball and repeat.
Medicine Ball Slam
Hold a medicine ball with both hands in front of your chest.
In an explosive manner, use your entire body to slam the medicine ball to the floor. If the medicine ball bounces high enough, catch it and repeat for the desired number of reps or time. If not, pick the medicine ball up and repeat.
Learn more about Jim Stoppani’s Encyclopedia of Muscle & Strength, 2nd Edition.