Shoulders
Barbell
1. Begin with a barbell in the front rack position, resting on your shoulders with your feet hip-width apart. 2. Perform a quick, shallow dip by bending your knees, then immediately drive explosively upward with your legs to propel the bar off your shoulders. 3. As the bar travels upward, quickly drop your body under it by splitting your legs forward and backward into a lunge-like stance. 4. Catch the bar overhead with fully locked-out arms. Your front shin should be vertical to the floor, and your back knee should be slightly bent for balance. 5. Once you are stable, recover by bringing your front foot back, then your back foot forward to stand with your feet together.
