Rotating Handle – Squat to press

1. Start with handles at chest level, feet at shoulder width
2. Sit back and squat maintain neutral spine with slight lean into bar
3. Stand and push with explosive power
4. Fully extend arms, hips, and knees at the top

Step Down Handle – Single Arm Overhead Press

1. Start with handle at shoulder, split stance opposite foot forward slight bend to knees
2. Position body with slight lean forward into bar
3. Press handle overhead and forward in an arc path
4. Return handle with control to shoulder

V-Handle – Bent Over Row

1. Straddle bar, feet hip width, bend at knees, hinge at hips neutral head and spine
2. Pull handles towards upper abdominal
3. Maintain head, back, and knee position
4. Lower to start just shy of floor and repeat

Squat Pad

1. Facing Omni Bar, place squat pad on shoulders
2. Grasp pad handles and take a should width stance weight on balls of feet
3. Lean just slightly into the pad
4. Brace core, drift hips backwards, and squat to a comfortable depth
5. Drive up as if slightly leaning into weight