1. Begin standing with legs shoulder-width apart and arms extended, holding a kettlebell with an underhand grip.
2. Squat down until thighs are parallel to the floor. Staying in squat position, perform a bicep curl, keeping elbows tight to your body.
3. Keep kettlebell to your chest while returning to standing position. Make sure knees and hips extend at the same time.
4. While standing, extend arms back to the starting position.