1) Initial setup : Hips in front of the bar, find the X
2) Unracking : BACK, stay on the x
3) Press: press to the X drive hips forward
Short version
1) hips in front of bar , X
2) BACK
3) Press to X
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175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 30 x 8, band pushdowns, rev curls
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