Shoulders
Barbell
1. Start with a barbell in the front rack position, resting across your front shoulders with your elbows high. Stand with your feet about hip-width apart and your core braced. 2. Perform a quick, shallow dip by bending at your knees and ankles while keeping your torso upright. 3. Immediately and explosively drive up with your legs. As the barbell is propelled upward from your shoulders, use your arms to press the weight overhead until your elbows are fully locked out. 4. Lower the bar with control back to the front rack position to complete the rep.
