Stand with your feet hip width apart, holding a kettlebell in your left hand between your legs. Keep your core braced and your gaze straight ahead as you lean forward, bending at the knee and hingeing your hips back until the kettlebell is hovering just a few inches off the floor. This is your start position. Begin the movement by extending at the knees and hips then driving yourself up as you pull the kettlebell up. At the top, rotate your wrist so the kettlebell flips to the other side of your hand. Maintaining the front racked position with the kettlebell, bend at the knees and drive your hips back and down. Lower until your thighs are parallel to the floor or deeper depending on your range, making sure your knees are pointing in the same direction as your feet. Then extend the knees and hips to drive yourself back up to create momentum. Drive the kettlebell straight up overhead. Carefully reverse the movement, bringing the kettlebell back to the floor and then alternate arms and perform the sequence again. Continue alternating arms for the required number of reps (or time).