Clean & Press

Get close to the barbell (it should almost touch the shins), feet shoulder-width apart. Keeping your back straight and bending your knees, lean towards the bar and grasp the bar. The grip should be slightly wider than shoulder width, arms fully extended. Shoulders should be at or slightly in front of the bar. This is your starting position. Start the movement by extending your knees, bringing your pelvis forward and at the same time raising your shoulders. The back at this time should be straight and maintain the angle of inclination. The bar, while moving, should be close to the body. Once the bar is past knee level, straighten your legs and back with a quick, strong movement, as if you were jumping. At the same time, using momentum, pull the bar with your arms and shoulders as high as possible. The bar should move close to the body. At the point of maximum lift, you want the bar to rest on your upper chest and front delts. To do this, while moving, sit down a little under the bar and turn your elbows forward and palms up. The back should remain straight, do not tilt it back. Stand up straight and fully straighten your legs. As you exhale, press over your head and lower the barbell to the starting position