"Squatting will target the legs and the rotation will really work the entire core while the bell stabilization overhead works balance, control, and the shoulders,” says Paul Katami, a certified personal trainer and star of the Ultimate Kettlebell Workouts for Beginners DVD.
How to do it: Stand with your feet hip-width apart, holding the kettlebell in one hand. Extend the arm upright in the snatch position. From that position, combine an actual squat with the rotation together, simultaneously rotating through the core. The bell hand reaches to the ceiling and the free hand reaches to the floor in between your feet, creating a straight line between the two. Eyes track the bell as it extends upward. Squat only as far as your body will allow with the rotation. Reaching the floor is less important than keeping your knees aligned in proper squat form. Return to the start position, standing upright and reversing the rotation and pattern. Make sure the rotation is slow and controlled through the core. Try 10-15 reps on each side.
