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Grab a K-bell with both hands, bend the knees, swing the bell between your legs. When you feel a stretch within your hamstrings, snap the bell forward again using explosive power via hamstrings, hips, glutes, back, and flat abs. This is a great pre-game movement, it makes no difference.

The tip for good glute activation is proper contour. Hands high, arms behind the ears, and weight on the heels the actual entire body language. Squats performed with heels off the earth reduce glute activation and work primarily the quads in addition to putting excessive stress during the knees.

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