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
- Spine (Thoracic, Lumbar)