Barbell Snatch-Grip, External Rotation

Start: Hold a long straight bar with a very wide grip. (You may want to use a standard barbell, if the 45-pound Olympic bar is too heavy to start with.) Stand with the bar just below your chest, your upper arms parallel to the floor, and your elbows bent just a little wider than 90 degrees.

Finish: Rotate your upper arms so the bar goes up over your head. Your upper arms should stay parallel to the floor, and your elbows should remain at the same angles.