Just follow the step by step coaching points.

• Stance shoulder width apart, feet flat on the floor, toes pointed out.
• Bar very close to the shins or slightly touching.
• Grip is as wide as the distance between elbow to elbow.
• Arms straight with the elbows rolled to the outside, wrist curled under.
• Back is straight, flat and very tight.
• Head in-line with the spine, looking forward.
• Chest is up, shoulder blades are pinched and the traps are relaxed.
• Shoulders in front of or over the bar.
• Inhale before pulling the bar off the floor.

First Pull

• Squeeze the bar off the floor slowly.
• Hips and shoulders come up at the same rate.
• Back remains at the same angle and very tight, rigid.
• The bar moves straight up, the knees move out of the bar path to allow the bar to come up.
• Shoulders stay over the bar with the arms straight.
• Body weight is evenly distributed on the feet.

Second Pull

• Lifter reaches the power position.
• Back is straight and slightly arched.
• Shoulders stay over the bar as long as possible.
• Shoulders are thrust up and backwards.
• Hips are thrust up and forward.
• Bar brushes against the top part of the thighs and must stay close to the body.
• Arms remain straight as long as possible before the lifter pulls with them.
• When the lifter does bend at the arms the elbows come up and out to the sides

The Rack or Catch

• Drop from the toes to heels into a good squat stance.
• Elbows rotate around the bar.
• Catch the bar over the back portion of the head.