Hike the bell back between your legs like a one-arm swing, snap your hips, and as the bell rises keep your elbow close and guide the handle so the bell rolls gently around your wrist into the rack: handle across the palm, bell resting on forearm and chest. Drop it back into the next swing by opening the elbow and letting the hips take it.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 sets of 5 to 8 per side with a bell light enough to land quietly; when it stops bruising your forearm, the weight is right.
A banged forearm means the bell is looping wide and flipping over your wrist; keep the elbow in and let the bell roll around your hand rather than crash onto it. To bail at any point, let the bell swing through to the floor between your feet and release the handle, keeping your feet and everything else out of its path.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.