1. Start by standing with your feet shoulder-width apart, knees slightly bent.
2. Hold a weighted bag with both hands in front of you at about waist height.
3. Begin the movement by swinging the bag to one side, twisting your torso while keeping your hips facing forward.
4. Use your core muscles to control the movement and swing the bag to the opposite side through the momentum, again twisting your torso.
5. Keep your arms extended throughout the motion, allowing the weight to swing from one side to the other in a controlled yet powerful manner.
6. Ensure that you engage your obliques and abs to twist and control the bag's movement, keeping your lower back safe by not over-rotating.
7. Continue the side-to-side swinging motion for the prescribed number of repetitions or time.
8. Focus on controlled, fluid motions and refrain from using too-heavy weights that might compromise form or control.
Please note: Always remember to warm up before performing any powerful movements and consult with a fitness professional if you're new to this exercise to ensure proper technique and safety.
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