HOW: Start by holding a kettlebell in front of your shoulder with your knuckles facing up and your elbow under your wrist. Keep that elbow at your side and squeeze that shoulder blade back. Bring the other arm up and out to shoulder height to help counterbalance yourself. While maintaining this position, bend your knees and hinge forward at the hips while keeping your chest up. Go as low as you feel comfortable with and keep your feet flat on the ground. At the low point, push into the ground with your feet and return to the starting position.
FEEL: You should feel the muscles in your lower body working and in the shoulder that is holding the kettlebell.
COMPENSATION: Keep your back upright and chest up. Keep your elbow in at your side as you squat.