Raising and lowering the upper body while standing ► swing

Individual work

Stand shoulder-width apart, knees slightly bent, upper body leaning slightly forwards, hold an object (e.g. sandbag, rucksack or kettlebell) between your legs with both hands and arms outstretched. Raise the object to chest height with outstretched arms and momentum (straighten your body) and swing it back between your legs (return your body to the starting position).

Attention:
Keep your back straight, initiate the movement from the pelvis and not from the legs.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 sandbag/fighting backpack/kettlebell (medium weight)

1 sandbag/fighting backpack/kettlebell (light) ► Make the exercise easier

1 sandbag/fighting backpack/kettlebell (heavy) ► Make the exercise more difficult