• Tuck the chin to your chest and slowly segment the spine untill your head is close to your knees
• Let the dumbbell pull you slightly
• Keep a slight bend in the knees throughout
• Relax at the bottom.
| Beginner | 2 Reps | 3 Sets |
| Intermediate | 4 Reps | 4 Sets |
| Advanced | 4 Reps | 4 Sets |
| Beginner | 5lbs | |
| Intermediate | 15lbs | |
| Advanced | 20lbs |