HOW: Set up a kettlebell directly to the side of your body in a good position to pick it up from the ground. Lower your body down towards the ground by squatting and bending at your hips and knees. Grab the kettlebell and while keeping your elbow straight, ‘pack’ your shoulder blade into a strong and stable position while keeping a flat back. Now stand up by thinking about pushing the floor away from you beneath your feet to return to a standing position and then repeat. You can hold onto the kettlebell the entire time and you can simply tap the ground or lower down to what you feel comfortable with.
FEEL: You should feel your upper body getting a workout holding the kettlebell strong and you should feel the leg on the same side of the kettlebell having to work a little bit harder than the other side.
COMPENSATION: Be sure not to compensate and put too much weight on the leg that is on the same side as the kettlebell. Try performing this in front of a mirror for the first time to stay even while keeping your core tight.