Squat Clean

Core, Traps, Legs

- Hip width stance

- Hands about on thumb's distance from hips

- Hook grip on the bar until rack position

- Shoulders slightly in front of the bar at set up

- Lumbar curve maintained

- Hips and shoulders rise at the same rate

- Then hips extend rapidly

- Heels down until hips and legs extend

- Shoulders shrug followed by a pull under with the arms

- Bar is received at the bottom of a front squat

- Complete at full hip and knee extension with the bar in front rack position