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Exercise Lab

Barbell Overhead Punch with Rotation

View Instructions

Equipment

  • Barbell

Muscle Groups

  • Abs & Core
  • Shoulders

Purposes

  • Core strength.
  • Metabolic conditioning.

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Description

  • Secure the bar in a corner or against a wall.
  • Hold the bar with both hands.
  • Bring the bar to the right shoulder and cock the right hip back.
  • Using the hip, punch the bar overhead.
  • Slowly lower the bar to the left shoulder and cock the left hip.
  • Repeat.

ProTip

  • Keep a tight grip on the bar.

Mistakes

  • Bad posture.
  • Not using your hips.