Standing with your feet slightly wider than hip-width apart, hold the Kettlebell with both hands in front of your body. As you lower into squat position, let the Kettlebell tap or get close to the floor before coming out of your squat. Maintain a neutral spine and keep your weight in your heels. In a fluid motion, come out of the squat and raise the Kettlebell overhead. Slowly lower. Option: you can use an Exercise Ball.