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Complete Shoulder and Hip Blueprint

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With the bar high on your shoulders and feet hip-width apart, pull your shoulders back and keep your lower back slightly arched or flat. Bend your knees slightly and hold them in this position throughout the set. Begin the movement by pushing your hips back as your shoulders move forward, then descend as far as possible while keeping your eyes up and your back flat.


With the bar high on the front of your shoulders, dip into approximately a quarter squat and drive upward. Usingthe momentum from your legs, drive the weight overhead. Your arms and legs should straighten out at exactly the same time. Drop your chin as the bar passes your head so that it ends up above and slightly behind your ears. Be sure to bend your knees as you lower the weight to make contact with the front of your shoulders.

Beginner dumbbell complex

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