Set-up: Assume a shoulder width stance with a broomstick or light barbell
Lift: Drawing the pole back, rotate it quickly but in complete control across your body. The rotation and movement should take place as much as possible through the hips and middle back. The lower back should move very little.
Emphasis: The lower back is there to transfer force, do not create extra rotation.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.