HOW: Place a kettlebell on the ground in between your feet. Bend your knees, hinge forward at the hips, grab onto the kettlebell with one hand and pull your body into the ground. From here, push into the ground with your legs bringing your body up as you pull the kettlebell up in front of you driving your elbow up to the side. Then, drop your elbow down at your side switching your grip to catch the kettlebell as you squat down. Perform all of this in one fluid motion for the prescribed amount of reps.
FEEL: You should feel your lower body muscles working.
COMPENSATION: Keep your elbow up with pull the kettlebell up and down at your side when catching it on the way down.