1. Begin by filling a bottle with water, sand, or another substantial material to create the desired weight.
2. Stand with your feet hip-width apart, placing the weighted bottle on the ground between your feet.
3. Hinge at your hips and bend your knees slightly, keeping your back straight and chest up. Look forward to maintain a neutral neck position.
4. Reach down and grip the bottle with both hands, palms facing towards you.
5. Engage your core, and exhaling, lift the bottle by extending through your hips and knees, pulling the weight upward while keeping it close to your body.
6. Stand tall at the top of the movement, squeezing your glutes and ensuring your body is in a straight line from head to heels.
7. Inhale as you reverse the motion, carefully lowering the bottle back to the ground while maintaining a flat back and engaged core to protect your spine.
8. Repeat for the desired number of repetitions and sets.
Safety Tips: Ensure that the bottle has a secure grip to prevent slipping during the exercise. Do not round your back during the lift; maintain a flat back throughout to minimize strain on the lumbar spine. Start with a lighter weight to perfect the technique before progressing to a heavier bottle. Control the movement both on the way up and down for maximum muscle engagement and safety.
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