- Neuro-motor development.
- Dynamic hip, trunk and shoulder stability.
- Strength, coordination, focus, dynamic flexibility and balance.
- Begin from a lowered squat position with one hand on the KB between the legs.
- Powerfully extend lower body to create momentum.
As hips fully extend, plantar flex and shrug shoulder.
- Pull elbow laterally to accelerate KB up and close.
- As KB descends, extend arm and absorb weight of the KB with a squatting action.