Step 1

Safely pick up a barbell. Please read the barbell safety cues for instructions on how to do this. Holding a barbell with an overhand grip (palms facing towards you) directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart, take a step back with your right foot so that you are in a split stance. Bring the barbell forward and upward into your chest. Your palms should now be facing away from your body. This is your starting position.

Step 2

Extend your elbows to quickly press the barbell at a 45-degree angle upward and away from your chest. At the same time, rock your bodyweight onto your front leg and lift the heel of your back leg off the ground.

Step 3

As soon as your arms reach full extension, quickly bend your elbows to pull the bar back to the starting position. At the same time, rock your bodyweight back onto your back leg and return your heel to the ground. Repeat for the specified number of repetitions, inhaling for two repetitions and exhaling for two repetitions.

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