Genre: Instruction

Instructions Preparation Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width . Squat down and grip bar with overhand grip slightly wider than shoulder width . Position shoulders over bar with back arched tightly . Arms are straight with elbows pointed along bar . Execution ( Clean ) 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 . Execution ( Jerk ) Adjust grip if necessary . Inhale and position chest high with torso tight . Keeping pressure on heels , dip body by bending knees and ankles slightly . Explosively drive upward with legs , driving barbell up off shoulders . Drop body downward and split one foot forward and other backward as fast as possible , while vigorously extending arms over head . The split position places front shin vertical to floor with front foot flat on floor . The rear knee is slightly bent with rear foot positioned on toes . The bar should be positioned directly over ears at arm's length with back straight . Push up with both legs . Position feet side by side by bringing front foot back part way and then rear foot forward . Return Lower barbell to shoulders , then 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 . 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 ) . Also known as Squat Clean and Jerk .