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Description

• Hold the barbell with your hands slightly outside of hip-width.
• Bend forward and assume an athletic stance, your arms hanging straight down and your shoulders over the bar.
• With one quick burst of motion, extend your legs and hips straight up, as if to jump.
• The barbell moves upward because of the momentum created by your legs.
• The arms simply "follow" the barbell, the elbows leading the way.
• Quickly drop under the barbell, by squatting under the barbell.
• Quickly rotate the elbows forward and catch the bar on the shoulders, while in the squat position.
• Recover out of the squat by standing up, and then lowering the barbell back to the front of your thighs.
• This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.

Mistakes

• At the set up: Shoulders held behind the barbell
• At the set up: Barbell resting on top of the thighs
• At the set up: Elbows are bending
• During the pull: Excessive pulling with the arms instead of extending the legs
• Bending the elbows before the legs are fully straightened
• Elbows rotate forward too slowly
• Not "dropping" (really pulling) under the barbell to receive the barbell
• Catching the barbell in the hands instead of on the shoulders
• While recovering from the squat: Knees buckling inward