- Stand with barbell with over hand 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