Flat level surface and a weighted object that can be placed in a laundry basket or sturdy box.
Starting Position
Standing in an upright posture with feet approximately shoulder width apart. The basket or box should be in front of you with a weight approximately 10-15 ponds loaded in the basket/box.
Procedure
Squat down to the basket/box, grasp the box and rise to standing with the basket/box in your hands
Coaching Keys
When lifting the basket/box be sure to keep the load close to your body and keep you back in an upright posture.
How It Should Feel
Obviously this is a great movement to allow for the activity of picking up items such as loaded boxes or laundry baskets. the weight of the basket/box should be challenging but not so heavy that you struggle to maintain an upright posture.