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: Stand facing the bar in a split stance with one leg forward and bent and the other back and straight. Hold the bar in the hand on the side of the leg that is back with the end of the bar at your shoulder with your elbow tucked beneath your hand.
: Drive the bar upwards until your arm is fully extended. Pause briefly before lowering the end of the bar back down to the starting position with control.
: Repeat for the desired number of reps before switching sides.

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