As much as I love kettlebells, it can be very easy to neglect triple extension work when training with them, i.e. simultaneous extension through the ankle, knee and hip. Why is that important?
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Most kettlebell exercises are done with just knee and hip extension. Yet, nearly every athletic movements off the feet require a strong triple extension. So, we need to train it.
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I find this move is great for an entry into triple extension with kettlebells, because it doesn’t require the same level of skill as one or two arm cleans. Plus, you can typically do it with a much higher load, where as with a snatch (at the start) the load is unlikely to be high enough to get a training effect with the lower body.
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Treat the lower part of the movement like a swing, but really focus on “T-Rex arms” to tame the arc and keep the kettlebell close to your body as you extend through the upper half of the movement
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