1. Stand with your feet slightly wider than hip-width apart, toes pointing forward or slightly outward.
2. Place a kettlebell between your feet, aligned with your center of gravity.
3. Engage your core, keep your back naturally arched (neutral spine), and sit your hips back as though you're reaching for a chair.
4. Bend at your hips and knees to grasp the kettlebell handle with both hands, palms facing toward you, while keeping your shins vertical.
5. Look forward, keep your chest up, and pull your shoulders back and down away from your ears.
6. Drive through your heels and extend your hips and knees to lift the kettlebell off the ground. As you lift, your back should remain straight, and the kettlebell should travel along a vertical path close to your body.
7. Stand up straight at the top of the movement, squeezing your glutes tight and keeping your core engaged. Your arms should remain extended, just holding the kettlebell; the lift comes from your legs and hips.
8. Lower the kettlebell back to the ground by hinging at the hips, sending them back, and maintaining a straight back as you descend. The movement should be controlled.
9. Allow the kettlebell to touch the floor lightly before performing the next repetition.
10. Repeat for the desired number of repetitions, maintaining good form throughout the set.
