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Compound movements like this one have the advantage of working lots of muscle groups - arms, shoulders, legs, back and butt - at the same time. With the bar on the ground in front of you, squat down, grip the bar and then in one explosive movement bring the bar up to your chin. Rotate your hands underneath the bar, squat a little bit and catch it on the top of your shoulders. (Video
) Dude tip: drive the movement with your hips and legs, not your arms.
Train like a dude to tighten and tone your whole body faster.
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