: Pushing the bell from the "rack" position to overhead using a double knee-dip. It builds explosive power and shoulder stability.
: A typical sport-focused program suggests 3–4 sessions per week to allow for recovery of the central nervous system. Essential Resources & Guides Kettlebell Training for Sport
: The standard competitive goal is to complete as many reps as possible in 10 minutes without setting the bell down. : Pushing the bell from the "rack" position