Stand in a shoulder width stance holding a small to medium weight in one hand.
Lower your rear-end backwards towards the floor as you lower the weight to the ground while maintaining a straight back. Keep your abdominal muscles pulled in to protect your back.
Try to lower your thighs parallel to the ground.
Quickly and smoothly bend your arm so the weight is shoulder height, then stand up as you press the weight over your head, extending your hips .
Do 8 to 10 repetitions.
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