- Using a parallel Hip shoulder stance, grasp bar with both hands and shoulders perpendicular to the bar. The first variation is controlled allowing your hip/leg to pivot along with the bar. The second variation involves keeping the amplitude of the movement between the shoulders, rapidly accelerating and decelerating the bar alternating directions. **Allow the hips and feet to slightly rotate with the bar to avoid excessive twisting of the spinal segments and torsion at the knees.
Grasp bar end with both hands aligned with center of the chest (or place bar end in a ‘V’ or double “D’ handle attachment & grasp the handles)
Perform a typical Goblet style squat from a slightly wider than shoulder width stance. You will notice that the line of resistance requires you to drive forward slightly as you come out of the bottom.
Set Up Options: Set up with shoulders at a 45 degree angle to the bar end (promotes a neutral grip and more latissimus involvement)Set up with shoulders in line with bar end (promotes a more pronated grip and greater posterior deltoid/trapezius involvement)Grasp bar end with the near side handPerform a typical one arm row from a staggered or squat stance, forearm on non-working side braced on the thigh.
Unilateral Clean and Press
- Set up with shoulders in line with bar end. Use a shoulder width, parallel stance.
- Grasp bar end with the near side hand
- Explode up, forcefully extending the hips.
- Perform a quarter turn towards the bar as you go into the catch phase.
- Immediately drive the legs again and press the bar end overhead.
Unilateral Standing Press
Hold bar end in working arm with a hip to shoulder width stance
Press overhead, emphasizing complete upward rotation in the shoulder blades
Unilateral Standing Press from Split Squat
Hold bar end in working arm with a hip width split squat stance (depth and knee angles will be determined by strength levels- deeper = harder, higher = easier)
Press overhead, emphasizing complete upward rotation in the shoulder blades.