1. Starting Position:
- Stand with your feet shoulder-width apart. Ensure your weight is distributed evenly on both feet.
- Hold the stick with both hands, arms extended above your shoulders, keeping your palms facing forward. Your grip should be slightly wider than shoulder-width.
2. Engaging Your Core:
- Before you begin the movement, engage your core by tightening your abdominal muscles. This helps to stabilize your spine and maintain balance.
3. Lowering the Stick:
- Slowly bend your elbows and lower the stick toward your chest. Your elbows should point slightly backward as you lower the stick.
- Keep your back straight and avoid arching your lower back.
4. Pressing the Stick:
- Once you reach the bottom position with the stick near your chest, press the stick back up to the starting position while fully extending your arms.
- Make sure to exhale as you press the stick upward.
5. Repetition:
- Repeat the lowering and pressing movement for the desired number of repetitions, generally aiming for 10-15 reps for beginners.
6. Finishing the Exercise:
- Once completed, lower the stick gently back to your starting position and relax your arms.
- Take a moment to breathe and regain your balance before finishing.
Tips:
- Start with a light stick to master the form before using any weights.
- Focus on controlled movements to avoid injury.
- Keep your shoulders down and away from your ears throughout the exercise.
