Start with one hand behind the back with palm up and thumb towards the center of the back. Extend the arm up as far as possible then externally rotate through the shoulder until the bottle is pointing towards the ceiling
Keep bottle as high as possible through the entire movement
On the way back, rotate the shoulder internally when your arm is out from the body at 90 degrees
You’ll Need
A light club (~2lbs) or build one yourself with an empty wine bottle filled with water. You can adjust the weight via the amount of water in the bottle
