*Your feet should be about shoulder width apart.
*Weight is slightly on the balls of your feet
*Shoulders should be over, or in front of, the bar.
*The hips should be higher than the knees
*look straight ahead
*Think of trying to push your feet through the floor, so that the bar and the hips rise together
*The arms should be straight
*Keep the bar as close to the shins as possible without scraping them.
*Clear the knees with the bar.
*The shoulders should still be over the bar
Bring the bar into the power position (where you would be if you were to jump)
*The arms should still be straight
*Your back is still locked, but the angle of your body has opened substantially.
Top Pull and Reception:
*Triple extend and shrug your shoulders
*The wrists should be turned inward
*The bar should be traveling as close to the body as possible (without making contact )
Points to Consider!
*Use the same width stance as you would if you were going to jump *Weight is slightly shifted on the balls of feet (55-60%) *Shoulders are in front of, or, over the bar. This creates the line of power, and activates the lat muscles *Feet are slightly turned out, thus activating the hips. *Hips should be higher than the knees *Chest out, and back locked *Arms remain straight. Bending them too soon, deactivates the muscles that you actually want the load to be placed on *The legs, hips, and back, simultaneously engage to lift the weight off the floor. *The hips and bar should rise at the same pace. If the hips rise faster than the bar, a dysfunctional space will be created, and the risk of injury increases! *Clear the knees with the bar, and continue to “stay over.” *Arms continue to be straight. *Bring the bar into the power position (where you would engage in a vertical jump) *Arms remain straight *Back is still locked *The angle of the back, with the hips acting as the vertex, has opened substantially *Triple extend!! *Violently explode/jump *The wrists should be turned inward, as this agrees with the concept of proximity *Keep the bar close to the body *The Traps should be engaged via violently shrugging *At the top of the pull, the elbows should be higher than the wrists *Shuffle the feet out to the side, and quickly turn your elbows and wrists over to receive the clean. *The Clean, unlike the Deadlift, does not totally follow the contour of the body