How to do it
Plant both feet firmly and keep your weight centered between them.
- 1
Stand with your feet shoulder-width apart, holding a bottle with both hands in front of your chest.
- 2
Circle the bottle around your head, keeping your elbows slightly bent and core tight.
- 3
Complete the circle by bringing the bottle back to the front of your chest.
- 4
Alternate the direction of the circle with each repetition.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep the movement smooth and controlled around your head to engage the shoulder stabilizers and core muscles.
Common mistakes
- ✕Circling the bottle too far from the head
- ✕Locking the elbows straight during the circle
- ✕Tilting the head back as the bottle passes