Please use a light weight kettlebell to start with. Then gradually increase the weight once the technique is mastered. This exercise is a tremendous tool to build acceleration and true explosive strength in the upper body.Starting at a stationary position feet good width apart. Only using one hand grasp the kettlebell handle with overhand grip. Lifting the kettlebell up to shoulder height , pause once shoulder is reached then twisting at the hips throw the weight of the kettlebell forward in a punching motion across the body, twisting at the core up towards the shoulder. Spinning movements are used to increase the velocity in which the kettlebell. You must maintain control throughout this exercise. Please make sure that you ‘re in a safe environment before exercising. Keep the kettle bell in hand do not release the handle throughout this exercise.