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Two-A-Day Training (D III, AM)



SETS: 3 REPS: 4-6 REST: 120 SEC.

Hold a barbell in front of your thighs with a shoulder-width grip, palms facing your body. Keeping your lower back in its natural arch, bend your hips and knees and lower your torso so that the bar ends up just above your knees [1]. Explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet [2]. Continue pulling the bar, and as it rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the fl oor. Allow your knees to bend as you absorb the force of the bar at your shoulders and then straighten up [3]. Reverse the motion to return the weight to the floor. That's one rep. Each rep should be done with explosive speed in one fl uid motion.


Exercise Step: