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In the bar, give a strong kick at an angle higher than parallel to the ground and try to get your hips as far away from the bar as possible. This way you will create an inertia that will make you rock really hard. From the back, prepare one leg to turn, as if you were going to kick, and as you pass the bar, tap with the hand opposite the turn and perform a 180, so that you are facing the opposite side of the bar.

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