Securely attach a heavy rope to an anchor point, grab one end of the rope in each hand with the palms down. Stand with the feet about shoulder-width apart with both the hips and knees slightly bent, and hold both lines of rope directly in front. Hold one end of the rope in each hand and keep the elbows close to the body, then lift both ends of the rope at the same time before explosively snapping them back to the ground. Continue moving the rope with both hands at the same time for the duration of the exercise.

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