HOW: While standing, hold onto a kettlebell with both arms relaxed in front of you and your feet about shoulder width apart. Hinge forward at the hips while keeping a slight knee bend lowering the kettlebell down. Go as low as you can go while keeping your back straight, then pull yourself up using your hamstrings and glutes. From here, bend your knees and slightly hinge forward at the hips to perform a squat lowering the kettlebell straight down. Perform the squat right after completing the deadlift.
FEEL: You should feel your glutes, hamstrings, and quadricep muscles working.
COMPENSATION: Keep your back flat for the deadlift and the squat. Hinge forward more on the deadlift than the squat.