From an upright, shoulder-width stance with the weight (dumbbell or kettlebell) in your hands in the front position, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).
Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Hold the weight in front of your chest with both hands
- Tense your abdominal and gluteal muscles
- Look straight ahead (always) in a neutral position
Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back stretched
Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A pad for the heels makes the exercise easier
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