pull and push weights with one hand

Place a kettlebell on the floor, feet apart slightly wider than shoulder width apart.
Bend down and grasp the kettlebell with your hand. Take the weight over the foot to give maximum acceleration jerk and lift her on your shoulder.
Then immediately perform a push dumbbells from the shoulder. For easier push, a little sit down.
Stand up, keeping arm straight and outstretched above him.
For the qualitative exercise, it is important to choose the right working weight.

exercises shoulder exercises with weights