Hold one dumbbell or kettlebell vertically against the chest.
2
Set the feet at a comfortable squat width with toes slightly turned out.
3
Brace the trunk and keep the elbows beneath or beside the weight.
How the movement works
1
Sit the hips down between the feet while keeping the weight close to the chest.
2
Press through the whole foot to stand without letting the weight pull the torso forward.
RECORD IT IN SELFMATE
Load + repetitions
SelfMate remembers previous values and keeps this movement in the same private history as the rest of your training.
Equipment geometry and adjustment points vary by manufacturer. Follow the placard on the specific machine and ask a qualified trainer when you are unsure.
Your next session
Understand the movement. Keep the record.
Use the guide here, then open SelfMate beside the equipment when you are ready to record the work.