1. Stand with feet shoulder-width apart, holding a weighted bag or sandbag horizontally in front of you with both hands.
2. Maintain a slight bend in your knees and brace your core throughout the movement to stabilize your spine.
3. Begin the exercise by swinging the weighted bag to one side of your body while pivoting the opposite foot and rotating your torso in the same direction.
4. Swing the bag across the front of your body to the opposite side, again pivoting on your foot and rotating your torso to follow the movement of the bag.
5. Maintain control of the bag throughout the motion, using your core muscles to control the rotation and momentum of the bag.
6. Focus on smooth, controlled movement as you swing the bag from side to side, being careful not to over-rotate or twist your spine excessively.
7. After completing the desired number of repetitions on one side, switch sides and repeat the exercise, swinging the weighted bag to the other direction.
Be sure to perform this exercise in a clear space to avoid any accidents, and start with a lighter weight to master the technique before progressing to a heavier weight.
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