• Find a stable front rack position
• Keep the front knee above the ankle
• Gently touch the back knee to the floor
• Use the front leg to lift from the floor.
| Beginner | 10m | 3 Sets |
| Intermediate | 18m | 4 Sets |
| Advanced | 26m | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 20lbs | |
| Advanced | 30lbs |