Rest barbell on shoulders and squat all the way down then stand back up.

Hold the barbell in the crook of the elbows infront of you.

Leave the barbell on the ground grasping the bar from a squat position stand up with the bar.

Grip the rope using a neutral grip, so that the palms are facing each other. Take a step backwards and adopt a shoulder width or staggered stance. Begin the reps by pulling the rope towards your face, pulling the rope apart as you do so. Keep your elbows pointed upwards and to the side as you pull.

Assume a standing position with your spine neutral and feet shoulder width apart. Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning. Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and flexing the shoulder. Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.