HOW: Start in a standing position holding onto a kettlebell by the outside handles or any object can work as well. While keeping the rest of your body still, begin the exercise by driving your elbows up and out to bring your hands to shoulder height. Hold for a moment, then lower down to starting position and repeat.
FEEL: This should feel like a shoulder and shoulder blade workout. Your deltoids and your traps will be working along with your forearms holding onto the weight/object. At the top you should feel your shoulder blades squeezed up and back.
COMPENSATION: Do not use momentum to lift and lower the weight, keep your body still. Do not excessively arch or bend your low back. Drive your elbows up and out so that they're even with your hands at the top, don't have your elbows excessively higher than your hands.
