Start Position:
Begin standing with your feet slightly wider than hip-width apart, toes pointing forward or slightly outward. Hold a weight (such as a kettlebell, dumbbell, or any preferred weight) with both hands in front of your body, arms extended toward the ground. Keep your posture tall, shoulders relaxed, and core engaged with your ribs anchored.
Action:
- Squat Down:
- Inhale as you lower into a squat, keeping your weight in your heels and your knees tracking over your toes. Simultaneously, swing the weight between your legs by hinging at your hips, not bending at your back.
- Swing Up to Standing:
- Exhale as you drive through your heels, standing up while swinging the weight forward and up to chest height (or higher if desired).
- Engage your glutes and core, keeping your chest lifted and hips thrust forward.
- Repeat:
- Perform the movement for the desired number of repetitions, focusing on fluid, controlled swings and maintaining proper form throughout.
Purpose:
- Strengthens the legs, glutes, core, and shoulders.
- Improves hip power, coordination, and explosive movement patterns.
- Encourages full-body engagement and dynamic motion while maintaining control.
Note of Precaution:
- Keep your back straight and avoid rounding your spine during the squat and swing.
- Ensure your knees track over your toes and do not cave inward.
- Perform the movement with control, especially with heavier weights, to avoid excessive momentum.
- If you feel pain or discomfort, stop and consult a physical therapist.
