• In a stable lunge position, bring the plate from the hip round the head
• Do not straighten the arms
• Move slowly with control.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 8 Reps | 4 Sets |
| Advanced | 10 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 20lbs | |
| Advanced | 30lbs |