Bottle Weighted Swing
The two-hand swing with a filled water jug held by its handle in place of a kettlebell.
How to do it
Setup
Feet shoulder-width, the jug in both hands, hinged with it hanging back between the legs.
Steps
- Drive the hips forward and let the jug rise to chest height.
- Keep the arms straight and the grip firm.
- Hinge as it falls, taking it back high between the thighs.
Common mistakes
Cap not screwed tight: check it before the first rep. Gripping a wet handle: dry it and your hands. Squatting instead of hinging: the hips travel back, not down.
Breathing
Sharp exhale on the hip snap, inhale on the backswing.
