- Stand over barbell with balls of feet positioned under bar
pointing forward, hip width's apart or slightly wider. Squat
down and grip bar with overhand grip slightly wider than shoulder
width (thumbs length from ends of knerlings on Olympic bar).
Position shoulders over bar with back arched tightly. Arms are
straight with elbows pointed along bar.
- Pull bar up off floor by extending hips and knees. As bar
reaches knees, vigorously raise shoulders while keeping barbell
close to thighs. When barbell passes mid-thigh, allow it to contact
thighs. Jump upward extending body. Shrug shoulders and pull
barbell upward with arms, allowing elbows to flex out to sides,
keeping bar close to body. Aggressively pull body under bar,
rotating elbows around bar. Catch bar on shoulders while moving
into squat position. Hitting bottom of squat, stand up immediately.
- Bend knees slightly and lower barbell to mid-thigh position.
Slowly lower bar with taut lower back and trunk close to vertical.
The advanced athlete may unload (drop) bar from completed
position (as shown). This technique may be practiced to reduce
stress or fatigue involved in lowering bar as prescribed. Use
rubber weightlifting plates on weightlifting platform if this
unloading method is used (unless floor demolition is desired).
- Hook grip
is used by advanced lifters to maintain grip. Do not jerk weight
from floor; arise steadily then accelerate. In clean, barbell
is lifted from floor to shoulders. The lift is complete when
feet are in line and bar is under control. Also known as Squat
Clean. Also see:
- Scapula & Clavicle