HOW: Start by laying on your side to cradle a kettlebell and then roll to your back and perform a floor press, position your other arm overhead. To begin the exercise, on the same side you're holding the kettlebell make sure that knee is bent and foot supported on the ground. Then swing that leg into the air and over your other leg to roll your body. As your lower body rolls your upper body will lag - then as your upper body begins to rotate - punch and reach the kettlebell straight forward as far as you can. Roll as far as you feel comfortable with, the end position will be with your chest almost fully facing the ground. Do not take your eyes off the kettlebell and keep your shoulder packed. Return to starting position and repeat.
FEEL: This should feel like a shoulder and core exercise as well as challenging your coordination.
COMPENSATION: Do not take your eyes off the weight, view video for other tips and details.