Bottle Weighted Squatting Alternate Waves

Expert Advice

Maintain a strong squat position with your hips back and chest up, and focus on the fluidity of your arm waves to engage your upper body effectively.

Stand with your feet shoulder-width apart, holding a bottle weight in each hand at your sides.
Lower into a squat position, keeping your weight on your heels and your chest up.
As you hold the squat, alternately raise and lower each arm as if creating waves with the weights.
Keep your arms moving smoothly and continuously while maintaining the squat position.
Stand up to return to the starting position after the desired time or number of waves.