Kettlebell Clean to Staggered-Stance Squat

Setup

Stand with your feet shoulder-width apart, holding a single kettlebell at your feet. Place one foot slightly behind the other, resting on the ball of your foot (the "kickstand" position).

The Clean

1. Initiate a hip hinge, pushing your hips back while keeping your back flat.

2. Explosively extend your hips and knees to pull the kettlebell upward.

3. As the bell nears your chest, rotate your wrist around the handle to catch it in the rack position (the bell resting against your forearm and bicep).

The Squat

1. Once the weight is secure in the rack position, descend into a squat, keeping the majority of your weight on the front leg.

2. Maintain an upright torso and ensure your front knee tracks over your toes, avoiding inward collapse.

3. Drive through your front heel to return to an upright standing position.

4. Carefully lower the kettlebell back to the starting position for the next repetition.