A lower-body squat with one kettlebell held by the horns at the chest, its bell hanging below the handle. The front-held load accompanies deep knee and hip flexion, with the quadriceps and gluteal muscles driving the return to standing.
Stand with both feet firmly planted and hold one kettlebell by the horns close to your chest, with the bell below the handle.
Bend the hips and knees together to descend between the thighs.
Keep the heels supported and let the knees follow the direction of the toes as you reach a controllable depth.
Extend the hips and knees to return to standing, keeping the bell at the chest.
Use the deep squat shown only within a range you can control.
Keep the normally oriented bell close to the chest instead of turning it upside down.
Allow the knees to move naturally with the squat; do not impose a universal no-knees-past-toes rule.
Holding the bell inverted or pressing it away from the chest.
Lifting the heels or allowing the knees to collapse inward.
Bouncing into the deepest position.
Turning the squat into a large forward trunk bend.
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