✅ The Set-up
- Sit on a chair with feet on the ground.
- Support a weight on the front of your body, resting in hands and front of shoulders, elbows slightly in front or or underneath weight.

🏃‍♂️ The Action
- Punch weights up locking elbows out, weight straight over your head.
- Return weight safely to shoulders.

✅ The Finish
- Sitting on a chair with a weight in your hands fully locked out over your head.

🧢 Coaching Tips! Brace your abs at the start of the movement to keep your back safe.