Font One/Two Kettle bell Squat

Clean the kettle bell (s) to your shoulder, stand comfortable and squat down . Push your butt out on your way down. Look straight ahead all the time. Squat as low as you can and pause at the bottom for awhile. Get up and repeat.

Breathe in on your way down.

Brace your core on your way up.

One Arm Overhead Kettlebell Squat

Clean and press the kettlebell with one arm. Look straight ahead and keep the kettlebell locked out overhead. Push your butt out on your way down and reach as low as possible. Pause for a second and rise back to standing position. Repeat for many time and switch arms.

Breathe in as you squat down then hold your breath while getting up.

Look straight ahead and brace your core and keep the kettlebell locked out at all times.

One-leg Kettlebell Squat

You should master the one-leg squat without weight before trying this exercise.

Pick up a kettlebell with two hands and hold it tight like a steering wheel. Hold one leg off the floor, as high as possible in L position and use the other one to squat. Keep the kettlebell above your feet at all time. Hold the bottom position for a second. Repeat and alternate.