✅ The Set-up
- Stand with feet underneath your shoulders or slightly wider.
- Hold a weight in each hand, arms straight down under shoulders.

🏃‍♂️ The Action
- Push your butt back and shoulders over, keeping a flat back angle.
- Arms/weights will hang down, perpendicular to the ground.
- Push your hips forward, squeezing your butt.
- Your arms and the weights will shoot up and forward, to the chest level.
- Let momentum/gravity take them back down to the hips and push your butt back again, repeating the movement.

✅ The Finish
- Standing up with legs/hips locked out and arms parallel with the ground.

🧢 Coaching Tips! Brace your abs at the top of each swing to keep a safe back angle.