Take a grip wide enough that your elbows point toward the ground. Your index fingers and thumbs can point toward the ceiling.
Dip about the same depth as a quarter front squat.
Drive hard through the legs. As soon as the bar leaves your traps, split your feet into a strong lunge position and receive the bar with your arms fully extended overhead.
Recover by bringing the front foot back, then the back foot forward.
Bend the knees and use your legs to absorb the bar as you lower it back onto your traps.
Start with the bar resting on your traps.
Take a grip wide enough that your elbows point toward the ground. Your index fingers and thumbs can point toward the ceiling.
Dip about the same depth as a quarter front squat.
Drive hard through the legs. As soon as the bar leaves your traps, split your feet into a strong lunge position and receive the bar with your arms fully extended overhead.
Recover by bringing the front foot back, then the back foot forward.
Bend the knees and use your legs to absorb the bar as you lower it back onto your traps.
Do:
2–4 sets
1–3 reps
Drive straight. Move fast into the split.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.