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Description

• With the barbell at rest on the ground, grab the barbell with your hands slightly outside of hip-width.
• Set up with your hips higher than your knees but lower than your shoulders, and your shoulders over the bar.
• Lift the barbell off the ground by pushing your feet into the ground.
• Keep your chest out and your back always straight.
• Once the barbell passes above the knees, quickly 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.
• At the highest point the barbell reaches, quickly rotate the elbows forward and catch the bar on the shoulders.
• Lower the barbell to the front of the thighs, or, if bumper plates are used, drop the barbell to the floor.
• This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.

Mistakes

• At set up: chest not held higher than hips, and hips not held higher than knees
• While pulling the bar off the ground: allowing the hips to come up first.
• Using the arms instead of the legs to accelerate the barbell upward
• Receiving the barbell in the hands instead of on the shoulders
• Receiving the barbell with the knees locked