• Find natural front rack with the DB
• Keep the front knee over the ankle and gently touch the back knee to the floor
• Use the front leg to lift from the floor.
| Beginner | 6 Reps | 3 Sets |
| Intermediate | 8 Reps | 4 Sets |
| Advanced | 10 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 20lbs | |
| Advanced | 30lbs |