This is a great exercise for development of strength and power as part of your conditioning plan.

1. start with resting a barbell across your shoulders.  If you haven't done this before, start with a lightweight to make sure you're doing the movement correctly.

2. As you 'snap' the bar upwards above your head, take one leg backwards for extra stability.  Then bring the bar back down while bringing the back leg parallel to the other leg.

Repeat for 12 reps, 3 sets.

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