Standing with feet shoulder width apart, knees slightly flexed. Ball is held with both hands behind head.
Keep the back flat while bending forward at the waist. Maintain the slight bend in the knees. Use the glutes, hamstrings, and back extensor musculature to return to the starting position. Repeat the movement for the designated number of reps.
Slow and controlled.
Weight of Ball:
4Kg for beginners – 7Kg for advanced players.