Stand with feet together, hold the dumbbell, kettle bell, or homemade weight, like mine, with one hand and extend your arm as far overhead as possible. If working with a medicine ball or sandbag, use two hands and hold it up to the sky. Keep the weight extended to the sky throughout the entire movement. Bend one knee under your, lowering yourself smoothly down to the ground by stages (shin, knee, hips). Lie flat on your back, keeping the weight to the sky. Then reverse the procedure to get back up: bend same leg under you, push up to your knee and opposite foot, and stand up tall. Use your free hand to provide support and help. The focus is on keeping that weight extended toward the sky for every part of this movement. 2 sets of 5-20x each side.
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