HOW: Place a kettlebell on the ground in between your legs. Hinge forward at the hips, slightly bend your knees, and keep your back flat. Reach down with both hands and grab a hold of the kettlebell. While keeping your back parallel with the ground and your elbows straight, slightly pull up on the kettlebell using your glutes and hamstring muscles. Once it is barely off of the ground, hold that position for five seconds (or the prescribed amount of time) and relax.
FEEL: You should feel your glutes and hamstrings working.
COMPENSATION: Don’t arch your back, keep it flat. Don’t straighten your knees. Keep a slight bend in your knees, don’t straighten them.