Set your feet wide like you would for a box squat, make sure there is pressure going out the sides of your foot. This will ensure the kettlebells don’t pull you forward. If an athlete keeps getting pulled forward to their toes then 90% of the time they can fix this with pushing out on their feet and not fighting the weight on the way down. On the way down just roll your knees out and let the weight come down, don’t fight it or try to control it down. Just open and go. As your knees open make sure the pressure is still out on your feet. When it’s time to reverse the kettlebell, drive out on your feet and squeeze your glutes. If you don’t push out in your feet, the glutes won’t work like they’re supposed to and this turns into a low back movement. At the top pull your shoulders back to strengthen the upper back as well.
These are typically done on Speed lower days after speed squats and/ or speed pulls. 3-4 x 10-12