Bottle Weighted Kickback
The one-arm kickback with a filled water bottle for a weight; at home, the free hand braces on a chair or the knee.
How to do it
Setup
Hinged forward, free hand on a chair or the knee, bottle in the working hand, upper arm by the ribs.
Steps
- Extend the elbow until the bottle is behind the hip.
- Keep the upper arm level and still.
- Lower the bottle back under the elbow; finish the side, then switch.
Common mistakes
Holding the bottle by the cap: grip its body so it cannot slip. Swinging the bottle up: the elbow is the only hinge. Bottle too light to feel: fill it fuller or slow the reps.
Breathing
Exhale extending, inhale returning.
