Start by draping a band over a pull up bar and placing one hand through both ends, so the end of the band is around the back of the wrist and running over the palm between the index and middle fingers.
The KB should be right between your feet with your feet parallel to one another about hips width apart.
Hinge your hips back, as if you were about to dead lift the kettlebell, allowing the banded arm to fully extend. Internally rotate with the thumb pointing down behind you.
Clean the KB into the front rack position coming to a full stand.
Your feet should have a tripod base (first metatarsal, fifth metatarsal, and heel). Your quads and glutes should be engaged with the hips externally rotating, abs and obliques engaged, and shoulder blades anchored down and back hugging the spine.
Row the banded elbow, tight ribs, squeezing as much tension into the flex as possible in the bottom position while you press the load on the other side.
Inhale filling your torso through the pulling and pressing movement
Exhale as you lower the KB back to the front rack and extend the banded arm once again.
