✅ The Set-up
- Stand with feet underneath shoulders in squat stance.
- Hold one weight in both hands between legs at the level of the hips.
🏃♂️ The Action
- Lean over with your hips with a flat back and soft knees.
- Once object gets to the level of your mid thigh (no lower than knees), squeeze butt and catapult object forward and up, making a semi circle trajectory.
- Punch at lockout with elbow next to ear,
- Lower down with control, catch weight at the hips again, perform continuously.
✅ The Finish
- Standing with feet under shoulders with arms and weight locked out overhead.
🧢 Coaching Tips! Brace your abs/core at the top of the swing to avoid over extending your low back.