✅ The Set-up
- Stand with feet under hips.
- Hold one weight across one shoulder at the front side of your body using the hands and elbows to support the weight.
- Other arm is free.

🏃‍♂️ The Action
- Punch arm up locking elbow out, weight directly over your head, shoulders, hips, heels.
- Safely lower weight down to shoulders.

✅ The Finish
- Standing up fully with one arm pressed out overhead, weight in line over your shoulders, hips, and feet.

🧢 Coaching Tips! Brace your abs and squeeze your butt when initiating to keep the core stationary.