Lie on a flat bench with your feet on the ground and your knees bent. Hold the K Bar Pro at shoulder level with your palms facing forward. Engage your core and press the K Bar Pro straight up above your chest.
Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position and repeat. You will need to move slowly and focus on maintaining control of the kettlebells throughout the full range of motion.