HOW: In a standing position, hold a kettlebell with both hands in front of your chest with your elbows bent. Perform a squat by bending your knees and hinging forward at the hips. At the bottom of your squat, press the kettlebell forward. While keeping your arms straight, push into the ground with your feet and return to the starting position.
FEEL: You should feel your lower body and chest muscles working.
COMPENSATION: Press the kettlebell straight out from your chest, not overhead.