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The Setup
Set a barbell on a squat cage at about waist height. Place your hands about shoulder-width apart on the bar, and step your feet back so your body is on an incline with your head, hips and heels aligned.
The Move
Keeping your body rigid, bend your elbows and swing them and your head underneath the bar. When your elbows make 90-degree angles, extend your arms and push yourself back out and up and into plank to complete the rep.