Shoulders
Barbell
1. Begin with a barbell in the front rack position, resting on your front shoulders with your elbows high. Stand with your feet hip-width apart. 2. Initiate the movement with a quick, shallow "dip" by bending your knees while keeping your torso upright. 3. Immediately reverse direction and drive explosively upward with your legs, propelling the barbell vertically off your shoulders. 4. As the bar travels upward, quickly drop your body under it into a partial squat, catching the bar overhead with your arms fully locked out. 5. Once stable, stand up straight to complete the lift, then carefully lower the bar back to the front rack position.
