Kettlebells were developed in Russia in the 1700s and are holistic in their nature in that they work several muscles simultaneously.
The Kettlebell Single Arm Squat Push-Press engages and strengthens the lower body, the core and the unilateral shoulder.
Start standing with your legs slightly wider than hip width apart and the kettlebell between your feet with the horn of the kettlebell horizontal.
Next hinge back at the hips and keep the back straight as you squat down to reach the kettlebell with your palm facing back.
To begin, dead clean the kettlebell from the ground straight up the center of the body to the chest in a rack position, keeping the upper arm next to the body, the wrist straight and the grip on the kettlebell relaxed.
Then squat down with the kettlebell locked into the shoulder and as you drive through the heels out of the squat, press the kettlebell overhead and finish with the palm facing forward.
Then bring the kettlebell back to the rack position at the chest and repeat your squat push-press.