If any newbee is not familiar with the term "kicking up" it's pretty simple. Clean, hoist, DL or however way to get both DB's (ends of the plates) resting on the knees while sitting. Just start with one knee and lift (or kick) the DB up quickly and high enough so the DB is helped up onto the shoulders. Arm action here also. Than do the kick-up with the other knee. The lower abs assist in kick-ups as well as the thighs. For me it works best on an incline bench. Flat bench second. Good Luck.