With the bar on the platform, the athlete stands over the barbell, looks down and
lines the bar over the balls of the feet. The feet should be about hip width apart.
The lifter assumes the starting position by bending the knees, lowering the hips,
and gripping the barbell with a grip that is slightly wider than shoulder width.
In the starting position, the shoulders should be over the bar and the back arched tightly.
To start the pull, the athlete pushes his feet though the floor. As the
barbell reaches knee height, the back stays arched and maintains the same
angle to the floor as in the starting position.
The back remains rigid throughout the lift. The angle of the back relative to the floor
remains the same until the bar passes the knees.
When the barbell passes the knees the athlete vigorously raises the
shoulders keeping the bar as close to the legs as possible.
When the body is extended the lifter shrugs their shoulders and starts pulling
with the arms, still keeping the barbell close to the body. (This is accomplished
by lifting the elbows out to the side, keeping them over the bar as long
as possible.) From this position the lifter aggressively pulls the
body under the bar.
The lifter quickly flips the elbows around to catch the bar on the shoulders as he descends to the front squat position.
The lifter stands up from the squat position, moves the feet back beneath him (slightly
less than shoulder width), adjusts the grip as necessary, and ceases all motion.
The lifter bends his legs while keeping his back rigid, his shoulders directly over his
hips, and his hips directly over his feet. He immediately extends his legs forcefully
driving the bar straight overhead.
The lifter splits his legs (one in front, one behind) and pushes himself under the bar to
arms length. The descent of the bar is halted.
The lifter carefully extends both legs, steps backward with the front leg and forward
with the back leg to bring both feet parallel with the body.