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. Get into a split-stance and power the bar to upper chest level. This is your start position.
2. LIFT: Press the bar up by driving your feet into the ground and pushing the bar hard. As you lower the weight, transition grips to your other hand and perform a press for that side.
3. TIP: This exercise is a good “burner” for the shoulders, but you can experiment with a much more explosive version of this by trying a Barbell Jammer!

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts)
• Arms (Forearms)

ALTERNATIVE EXERCISES:

• Front-loaded Barbell Press
• Barbell Jammer
• Shoulder Press Machine