Keep the focus on your hips, not the knees.  Begin with your body squat stance, facing the wall.

Rule #1: You cannot turn your head side to side during the squat, keep your head steady and still, looking straight ahead. Make it a total body experience by rolling the shoulders back and pulling them downward, cinching them tightly into the sockets. Begin the motion by arching the lower back, sticking the tail bone out, behind you. Maintaining the torso upright, continue to shift the hips and glutes backwards, to the posterior side of the body, shifting your bodyweight to the heels. Once you feel the handle of the kettlebell (which should be placed between the legs) grip it with the fingers and return to the upright position, exhaling as you ascend. At the top position, standing upright, roll the shoulders back and pull them down again. Take a short inhale, begin to descend into another squat until you tap the floor with the kettlebell. Once you have reached your squat limit, exhale off the heels and return to the standing upright position.

Rule #2:  Kettlebell never touches the wall. Remember, think of the motion be guided by the hips! Repeat for repetitions and achieve great flexibility and lower back strength. Be mindful: though this exercise can be performed by just about anyone, I recommend light stretching before any physical exercise and/or consulting  your doctor before attempting any physical fitness activity.

Train your whole being, not just your muscles.

For more information on integrating spirituality with training visit www.WolfePackTraining.com or call me directly at (518) 772-9978.