Kettlebell Romanian Deadlift to Squat

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold the kettlebell in one hand at your side with your arm fully extended.

2. Romanian Deadlift:
- Keep your back straight and hinge at your hips.
- Push your hips back as you lower the kettlebell towards the ground, allowing a slight bend in your knees.
- Lower the kettlebell until you feel a stretch in your hamstrings (the back of your thighs).
- Keep your head in a neutral position, looking slightly ahead.

3. Return to Standing:
- Engage your glutes (butt muscles) and push through your heels to return to a standing position.
- Keep your core tight throughout this movement.

4. Transition to Squat:
- Set your feet slightly wider than shoulder-width apart for stability.
- Lower yourself into a squat by bending at the knees and pushing your hips back.
- Ensure that your knees are tracking over your toes and do not extend past them.
- Keep the kettlebell close to your body as you go down.

5. Into Squat Position:
- Go as low as you can while maintaining good form, ideally until your thighs are parallel to the floor or lower, depending on your flexibility.
- Hold this squat position for a moment.

6. Return to Starting Position:
- Press through your heels to rise back up to a standing position, returning to the original stance with the kettlebell by your side.

7. Repeat:
- Perform the desired number of repetitions, alternating hands if needed for balance and strength on both sides.

Tips for Beginners:
- Start with a light kettlebell to master the form before progressing to a heavier weight.
- Focus on maintaining a straight back and proper knee alignment during both phases of the movement.
- Keep your core engaged to help protect your back throughout the exercise.