Bottle Weighted Swing (female)

Bottle Weighted Swing (female) कैसे करें

1. 1

   Set up for the exercise (added weight) and clear enough space to move safely.

2. 2

   Take the start position with a neutral spine and switch on the target muscles (glutes).

3. 3

   Perform the movement slowly through a full, comfortable range of motion, feeling the target muscles (glutes) do the work.

4. 4

   Exhale on the effort and inhale as you return to the start.

5. 5

   Do not swing, bounce, or jerk the weight; stop if you feel sharp pain.