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Old 05-13-2013, 04:59 PM   #4
Steve Pan
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Join Date: Mar 2009
Posts: 505

Greg has a good article and a video on it here:

The video can be found here:

I would suggest starting with just the bar and working on trying to get that timing down. The big thing is meeting the bar in space and staying connected with it as you use your legs to absorb the force.
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