VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Secure one end of a barbell on the ground, making sure it can’t move. Load the lifting side with weights. Stand dead-on (not split-stance on this one!) and power the bar to upper chest level. This is your start position.
2. LIFT: This is an explosive full body move, so we’ll be using multiple muscle groups to perform the lift (it’ll hit the obliques hard if you keep them tight!). Lower the bar down towards your left hip, then squeeze your abs hard as you power the weight up & over towards the other hip. The bar should move in a semi-circle path. Breathe out every time you explode the weight up & over.
3. TIP: The slower this exercise is performed, the less effective it becomes. Bear that in mind when selecting your weight.

MUSCLES WORKED BY THIS EXERCISE:

• Abs (Abs, Obliques)
• Shoulders (Front Delts)
• Arms (Forearms)

ALTERNATIVE EXERCISES:

• Russian Twists
• Broomstick Twists
• Windshield Wipers
• Barbell Jammer Press