Stand upright with the weight (dumbbell or kettlebell) with one arm (right) stretched out overhead (arm almost stretched out in an upright position), bend the knees and lower the buttocks as far as possible without losing stability in the back. While lowering the upper body (bending the knees), always look towards the weight and rotate the upper body slightly. The weight is then pushed back up in a controlled manner to the starting position in the standing position (stretch your legs).
Starting position:
- Stand upright with shoulders shoulder-width apart, feet pointing slightly outwards
- Stabilise the weight with one arm overhead in an upright position
- Tense the abdominal and gluteal muscles
- Look forward
Finishing position:
- Knees bent
- Buttocks back, not knees forward (sitting backwards)
- Back remains stretched
- Gaze directed towards the weight, upper body rotated/turned in towards the weight
Attention:
This exercise requires extremely high levels of mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot, push the knee outwards (do not tilt inwards).
