1. Stand with your feet shoulder-width apart, holding a water bottle or small weight with both hands in front of your body.
2. Slightly bend your knees and hinge at the hips to lower your torso, letting the weighted bottle swing between your legs. Your back should be flat, and your core engaged.
3. Explosively extend your hips and knees to swing the bottle forward and upward to approximately chest height. Keep your arms straight as you swing the bottle through this arc.
4. Allow the momentum to swing the bottle back down between your legs while you hinge at the hips again, maintaining a flat back and bracing your core.
5. Immediately use the swing's momentum to go into the next rep. Ensure your movements are fluid and controlled, and that the power is driven from your hips and hamstrings, not your arms.
6. Complete all reps for one set before resting and repeating for additional sets.
Ensure you maintain proper form throughout the exercise to avoid strain or injury, especially keeping your back flat and hinges controlled. Adjust the weight of the bottle to suit your fitness level.
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