HOW: Start in a standing position holding a kettlebell with both hands by the horns. Position your feet in a staggered position, the front leg will be the one doing most of the work. Begin the exercise by hinging at your hip, letting your trunk lean forward as you push your butt back while keeping a flat back. Hinge to what you feel comfortable with, then stand tall by pushing into the ground through your feet to push your hips through and return to starting position. Ideally, the kettlebell should move in a straight line up and down.
FEEL: You should feel your front leg doing at least 90% of the work. Think about pulling the kettlebell handles apart by pulling your hands away from one another to help engage the muscles around your shoulder blades and your lats. Also, focus on keeping your core tight and do not let your lower back arch or bend especially as you lower the weight down and stand tall. This should primarily be a glute and hamstring workout.
COMPENSATION: Do not bend or arch your low back, think about pushing the floor away to stand up versus using your upper body to stand up. Stay strong with your hands and upper body while holding the kettlebell tight. Keep most of your weight on the front leg, do not shift your weight back