Exercise name: Around The World

Exercise description:

1. Setup Position

• Stand tall with your feet planted firmly at shoulder-width apart.

• Hold a light-to-moderate kettlebell in front of your waist with both hands using an overhand grip.

• Engage your core, squeeze your glutes, and look straight ahead.

2. The Hand-Off

• Release your left hand and carry the kettlebell out and around your right hip using your right hand.

• Keep your arms mostly straight; avoid bending your elbows too much so your arms don't fatigue prematurely.

• Swing the weight behind your back.

3. The Back Transfer

• As the kettlebell reaches the center of your lower back, reach back with your left hand to meet it.

• Smoothly hand off the kettlebell handle from your right hand to your left hand.

4. Completing the Rotation

• Sweep the kettlebell around your left hip toward the front of your body using your left hand.

• Meet it in front of your pelvis with your right hand to complete one full "around the world" rotation.

• Crucial Tip: Keep your hips and torso completely still. Do not let the momentum of the kettlebell rock your body from side to side.

Technique that must be performed to count: Hand off the weight to each hand, do not throw. Same number or rotations in each direction.

# of repetitions before shooting: 10 (5 each direction)

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Kettlebell, bag, or plate