Barbell Shoulder Push Press: Standing, Split Stance

Place loaded bar on rack below shoulder level. Step under & grab bar w/ a wide pronated grip. Bar should rest on upper chest. Lift off rack & step back. Slightly flex the hips & knees, keeping torso erect. Immediately follow w/ an explosive push up by extending the knees, pushing bar from shoulders. Simultaneously hop back into a split stance to catch the weight, then lower bar to shoulders and step forward again. Repeat for all reps then rack.

Keep your head, back, & chest in proper alignment. Wrist wraps will add extra support for heavier weights. It's ok to alternate legs for split stance.