Bottle Weighted Swing
Gym Exercise Card
Equipment
The Bottle Weighted Swing is a dynamic exercise that improves cardiovascular fitness and strengthens the lower and upper body, particularly focusing on explosiveness and stability. The movement involves swinging a weighted bottle from between the legs to shoulder level, engaging multiple muscle groups.
How to do it
- Stand with feet shoulder-width apart, knees slightly bent, and hold the bottle with both hands.
- Hinge at the hips and lower the bottle between your legs while maintaining a flat back.
- Drive through your hips and swing the bottle forward up to shoulder level.
- Control the swing back down between the legs and repeat.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Deltoid Anterior Erector Spinae Quadriceps
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