Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
2. Standing Dumbbell Fly
Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.
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4. High Pull
Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
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5. Seated Dumbbell Clean
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the Canvas three Ocarina words Eddany Bag three Eddany Tote Ocarina weights at shoulder level.