HOW: Get set-up in a standing position holding only one kettlebell in a front rack position. Be sure to keep your shoulder packed by squeezing your shoulder blade back and wrapping your triceps into your armpit on the side that you’re holding the kettlebell. Try to keep your elbow under your wrist with your knuckles facing the ceiling as well. You can place your other hand on your hip or out to the side for balance. Perform a squat with good alignment and repeat.
FEEL: This should feel like a full body workout, with your legs driving the squat and your upper body working hard to keep your chest up and the kettlebell in position. Your shoulder and upper back on the side of the kettlebell especially will be working hard to maintain the position of the kettlebell.
COMPENSATION: Do not lose kettlebell position, do not bend at your wrist, do not bend excessively at your back. All rules regarding a good squat still apply