Exercise name: Front Rack Hold

Exercise description:

• Set the Grip: Slide your hand fully through the kettlebell handle "window" so the handle rests diagonally across the meaty part of your palm. The bulk of the weight should rest on the outside of your forearm, sitting in the "V" created by your shoulder, elbow, and hand.

• Clean the Kettlebell: Clean the kettlebell up to your shoulder using a swing clean, hang clean, or dead clean. If you are new to the movement, you can safely cheat-clean it by placing your opposite hand over the bell to help swivel it into position.

• Straighten the Wrist: Punch your knuckles directly toward the ceiling. Keep your wrist completely straight and locked; never let the weight bend your wrist backward, which causes intense joint strain. Keep your fingers relaxed rather than white-knuckling the handle.

• Tuck the Elbow: Pull your elbow down and tuck it tight against your ribs or hip bone. Keep your forearm vertical to create a rigid pillar of support.

• Create Full-Body Tension: Stand tall with your feet underneath you, ribs stacked directly over your pelvis. Brace your core and squeeze your glutes to lock in full-body stability and prevent your lower back from arching.

• Hold and Breathe: Maintain this rigid posture, pulling the kettlebell into your center of mass rather than letting it pull you forward or flare out to the side. Take deep, controlled diaphragmatic breaths for your programmed duration.

Technique that must be performed to count: Keep wrist straight with elbow tucked close to the body.

# of repetitions before shooting: 20 second hold

Casual division modifier: Lighter weight or less time.

Exercise equipment needed: Dumbbell, Kettlebell. Weight bags