- Begin by standing in front of a sturdy box or bench that is about knee-height, holding a kettlebell in one hand
- Place your right foot on the box and push through the heel to lift your body up and onto the box, keeping your left foot off the ground.
- Step back down with your right foot, lowering your left foot to the ground.
- Standing up straight, using a bench as a step, raise one foot onto the bench and hold the kettlebell in the same arm as the straight leg.
- Stand and bring both feet onto the bench. Slowly lower your leg back down to the starting position.
- Repeat.
- Place your legs on the bar with your feet at shoulder width.
- Release the weight and extend your legs fully, without locking your knees.
- Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the floor. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
- Place the bar on top of your traps. Take a narrow stance.
- Push your hips back and break at the knees. Push your elbows forward to keep yourself from getting pitched too far forward.
- Aim to get your hamstrings to parallel with the floor.
- Push your heels into the floor and squat back to a standing position.
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