Grab a kettlebell. Position your heels on the front corners of the step. Hold the kettlebell upside down at the handles and rack it to your sternum. Maintaining contact with your sternum, and keeping your spine long, sit back as if into a chair until your bum touches the step, then drive up through the feet and hips back to a standing position.

Additional points not covered in the video: 1. adjust the bar to an appropriate height so that the exercise is not too easy and not too difficult 2. Regressions: a. raise the bar b. bend your knees at 90 degrees (sort of like a reverse knee plank still squeezing the glutes at the top) 3: Progressions: a. lower the bar b. place your feet on a box, step or bench