Stand with barbell with overhand grip slightly wider than shoulder width. Feet point forward hip's width apart or slightly wider. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed.
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 before knees bend lower than 90°. Stand up immediately so thighs ride no lower than parallel to floor.
Bend knees slightly and lower barbell to mid-thigh position.
Hook grip is used by advanced lifters to maintain grip during clean. Pull bar up in straight path, keeping bar close to body. Also see:
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)