SQUATS

Basic

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Ankle

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Thunk

Suitcase

Toes

Summo

Summo + high pull

Squats
I like to do squats immediately after the last set of swings and whatever active recovery you do for swings with NO BREAK! 

The basic squat is shown in the first set of pictures.
Start at a standing position and then bend at the knees, keeping the back flat, shoulders back and down, head up. Make sure your knees are behind your toes, ideally over your ankles, to reduce the potential for knee injuries.  Minimize how much you are bending at the waist to focus on the upper legs. Push your glutes behind you to balance the forward weight. 

Many variations of squats are possible and are illustrated to the left 

• ​Basic - kettlebell goes just to knee high
• Ankle - squat the kettlebell to ankle high
• Thunk - tap the floor for a great sound
• Suitcase - narrow stance with kettlebell on side
• Toes - squat placing kettlebell over alternating toes
• Summo - wide stance, toes point slightly to sides
• Summo high pull - add a high pull, elbows lead

Cautions

• Back is flat.
• Core is on, supporting the lower back. 
• Knees are not past the toes, preferably over the ankles.
• Same or close to the swing weight. 

If you want more

• Sink lower into the squat - your hips can be the same height as your knees and the upper leg can be parallel to the floor.
• Use only one hand.