Jump Squat To Halo

Step 1. Place a kettlebell on the floor and stand behind it with feet shoulder-width apart. Twist your feet into the ground so that they’re turned a few degrees outward, and you feel your glutes tighten up. Maintaining a tall, long spine from your head to your pelvis, squat down, driving your knees outward as you descend (they should stay in line with your first two toes) until you can grasp the kettlebell handle.
Step 2. Holding the kettlebell handle overhand with both hands, draw your shoulders back and downward (think “proud chest”). Now jump up as high as you can. Land with soft knees, and then stand up, cleaning the dumbbell as you rise (flip it over in your hands so that the bottom is up).
Step 3. Raise the weight over and behind your right shoulder. Keep your elbows as close together as you can—your left forearm should brush over the top of your head as you raise the kettlebell. Continue moving the weight around the back of your head until it’s in front of you again (a halo). Keep your core braced to prevent any bending or twisting while you do the halo. Lower the weight to the floor, and re-set for the next jump squat. After you jump, perform the halo in the opposite direction.