The transition from Half Kneeling  to Standing  can be accomplished in a progressive fashion,  depending  on  the  strength  level  of  the  user.  The  setup  for  both  the  facilitated  and  the  advanced versions is the same.  

• Keep  a  tall  spine  by  extending  the  chest,  elongating  the  neck,  and  opening the hips.

 • Keep the shoulders packed and pulled  down  away  from  the  ears,  especially  while standing up.

• Prepare  the  rear  foot by spreading  the  toes  and  ball  of  the  foot  out   on  the  floor  for  maximum  traction.  Drive  from the toes and ball of the back foot,  pressing  your  body  forward  and  upward.  

• Spread  the  sole  of  your  front  foot  wide,  focusing  your  power  and  awareness  in  your  heel  and  front  leg.  Without   letting  your  knee  drift  forward  over  or  past your  toes,  drive  your  front   heel  down  into  the  ground  and  clench  your  glutes  as  you  stand  upward.  Complement this with a forward push with the back leg.

• Clenching  the  glutes  allows  you  to  drive  forward  with  your  hips,  bringing  them  in  alignment  under the kettlebell. Squeezing  the  legs together while maintaining all  the prior  points adds to the strength of this movement.  

• Your gaze should be straight ahead, with the neck relaxed.  

The  facilitated version  is performed  by driving  off  the ground with both  legs,   ascending  into a  long  stride position. From  the  stride position, bring  the  feet together afterwards.  The  advanced  version uses both  legs  equally as well. You may primarily want  to use  the  front leg  to drive  the  body  straight  up off  the  ground,  but  a  little  extra  extension  drive  on  the  back  leg   (pushing  forward) can make a big difference when you add weight.