| It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. Pulling the bar high. Keep the bar close to your body throughout the movement. After you have pulled the bar as high as you can you may release it and allow it to fall bar to the floor. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of. This exercise is great for developing a powerful hip drive and shrug which will transfer to other olympic lifts and sport performance! |
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