1. Double rack the kettle bells by bring them up and resting between your pectorals and shoulders. The weight should be on the back of your hands.
2. Squat down with the kettle bells still positioned on your shoulders.
3. Drive through the heels, extending the hips, and bring your body back to a standing position.
4. Thrust the kettle bells up, extending the shoulders and triceps.
5. In a controlled manner, bring the kettle bells back to the starting position and repeat.