Start standing with a 10 kg (about 22 pounds) kettlebell on the ground next to your right foot.
With a slight bend in your knees, hinge (bend) and grip the kettlebell with your right hand. There should be a slight bend in your knees, but this is not a squat.
Pick up the kettlebell off the ground and stand up. Be sure to get full hip extension by squeezing your glutes. With control and your core engaged, return to the starting position. This counts as one rep.
Grab the kettlebell with your left hand, place it on the outside of your left foot, then lift the kettlebell off the ground as you stand tall. Be sure to get full hip extension by squeezing your glutes.