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: Begin by standing with your feet hip-width apart and holding a kettlebell at one side of your body, with your palms facing your thighs.
: Keeping your core engaged and your back straight, bend at the hips and knees to lower the kettlebell down towards the ground.
: As the kettlebell reaches the ground, use your legs and glutes to push through your heels and extend your hips and knees to raise your body back to the starting position.
: Repeat the movement for the desired number of reps, then switch sides and repeat the exercise with the kettlebell on the opposite side of your body.

Masculino