Considerations:

• Brace the core

• Ground Tension “Talons”

• Pack the shoulders

• Back straight

• Head neutral

Directions:

Start by sitting on a bench where your hips are about equal distance from the ground as your knees, so your upper legs are parallel with the floor. Make sure your shins are vertical and your feet about hip/shoulder width apart. The kettlebell (KB) will be held in both hands in a rack position, and your forearms vertical. Make sure all considerations are accounted for before starting the motion.

Without moving your feet, Move to an upright standing position. Do not round your back.

Return to the standing position before repeating for next repetition.

Pain points:

1. Lower back

   1. Make sure the back is not rounding forward at the waist (see brace the core, pack the shoulders) .

2. Upper back/neck

   1. Make sure the kettlebell is held right in front of your collarbone and your forearms are vertical, not falling forward at the bottom of the repetition.

3. Knees/Shins

   1. Be sure your knees are tracking your second toe on each side and not moving toward each other when coming down to the bottom of the squat.

   2. Knees should not shift forward excessively over your toes allowing you to shift your weight off of the heels of your foot (Talons)