How to do it
Pull your shoulder blades slightly back and down.
- 1
Stand with your feet slightly wider than shoulder-width apart.
- 2
Bend your knees slightly and hinge at your hips to push your buttocks back.
- 3
Swing your arms between your legs.
- 4
Quickly straighten your hips and knees to swing your arms up to chest level, keeping your glutes and core engaged.
- 5
Let the momentum swing your arms back down between your legs as you hinge at the hips again.
- 6
Repeat for the desired number of repetitions.
Expert tip
Drive the movement with your hips, not your arms. Keep your back straight and core engaged to protect your spine.
Common mistakes
- ✕Excessively bending the knees into a squat
- ✕Craning the neck upward at the top
- ✕Rising onto the toes during the swing