highly functional lift will not only challenge the core, but in the process aim to strengthen the wrists and forearms as well. As you start lifting the bell ensure that you keep your whole palm on the bell and after swinging try to lift up the bottom of the bell in the vertical direction. As you lift the bell your arm tenses, and the tension in your arm irradiates to create more stability in your shoulder. Similarly, as you tense your torso the irradiation principle increases the strength in your shoulders. Hold the bell in clean and press position for a minimum of 10 seconds; later hold for 30 sec as you developmore stability and strength.