• Place feet on the bench and press the lower back into the bench
• Move slowly with control, feeling the weight of the kettlebell pull on the core
• Keep a slight bend in the arms.
| Beginner | 6 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 12 Reps | 4 Sets |
| Beginner | 5lbs | |
| Intermediate | 15lbs | |
| Advanced | 20lbs |