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Year Long Workout: Phase VII, Workout B


4A Front Squat/Push Press

Sets: 2-3 Reps: 8 (each arm) Tempo: 30X Rest: 60 Seconds


Set up a barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers (as long as you keep your elbows raised, you won't have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. Now dip your knees as if you were about to jump [3], and then straighten them explosively to press the weight straight overhead [4]. That's one rep.

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