Stand with feet shoulder-width apart holding a dumbbell or a weight plate with both hands. Squat down and twist to your right, attempting to touch the weight to the floor behind your right heel. Your left heel should come off the floor as you lower the weight to the floor. Then, as fast as you can, drive the weight back upward and across, finishing with the weight above and behind your left shoulder. Perform all of your reps on one side and then start on the other.
TIP: Bend at the knees as much as possible when lowering during the rotation so that the lower back doesn't absorb all of the stress of the movement.
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