Hamstrings, Glutes, Shoulders
Lower Back, Traps, Core, Quadriceps
Stand feet shoulder-width, KB between feet.
Hinge hips, bend knees, grip KB one hand.
Back straight.
Drive hips forward explosively, pull KB up close to body.
Rotate wrist/elbow, catch KB in rack position.
Lower KB safely (swing or dead).
Repeat reps, switch sides.