HOW: Begin in a seated position on an elevated surface that has a height that challenges you but supports you. Position a barbell on your upper traps with both hands next to your shoulders holding onto the ball. Your feet should be about shoulder width apart. Push into the ground with your feet and lift your body off of the elevated surface only a few inches and hold that position for the prescribed amount of time and return back to the starting position.
FEEL: You should feel the muscles in your lower body working.
COMPENSATION: Keep your chest up, don’t slouch forward. Keep the bar centered on your upper back/traps, don’t let it move. Don’t flop down onto the elevated surface, stay in control of the weight and your body at all times.