Train For A Hard Body


Load a barbell and roll it to your shins. Squat down and grab the bar overhand (palms facing you). In a single explosive motion, pull the bar off the floor, straighten your legs, rise onto your toes and shrug your shoulders. Then lower the bar to the floor.





  Tip: Keep your arms straight as you shrug your shoulders.



Stand in front of a bench holding a barbell across the front of your shoulders. Place your right foot on the bench and push your body up until you’re standing on the bench. Complete your reps on 1 leg before switching to the other leg and repeating.





  Tip: Keep your elbows high and upper arms parallel to the floor.


Next: Exercises 3 & 4—Split Good Morning & Push Jerk

Prev: How To Do It—The 34-Week Plan


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