This kettlebell is suitable for men and women in the home or gym; warm up must be done before trying the kettlebell training. Warm-up is especially important for these kettlebell training moves. Do 5 to 10 minutes of low-intensity aerobic exercise (such as jogging, etc.) and then stretch for all large muscle groups.1. The torso is straight and leans forward slightly from the hips.2. Stretch the hips, knees, and ankles to make a similar jump action, using the explosive force to drive the kettlebell up.3. Keep your elbows open as long as possible to keep the shoulders facing the kettlebell. Bring the kettlebell close to the body.4. Shrug and use the arm to pull the kettlebell up when the shoulder moves up to the farthest. When pulling up, keep the elbows in a higher position until the elbows move up to the highest point.5. Turn the elbows so that the elbows reach below the kettlebell. Keep your hands in front of your shoulders. Slightly bend your hips and knees to cushion your impulses. The movement is smooth and in one go.Alternating floor bench press1. Sit on your back and hold a kettlebell in your hands.2. The arms are alternately raised.3. When the kettlebell is lifted, the torso rotates slightly.