Hand Position: Grab the BB with a wide grip (one way to measure a good distance is the length from your shoulder to the tip of your middle finger when your opposite arm is extended i.e left shoulder to the tip of your right middle finger).
Foot Position: Feet are hip width with toes pointed forward or slightly out.
Start Position: Push your chest out, squeeze your shoulder blades together and keep your lower back tight by slightly pushing out your butt. Keeping the bar close to the body, push your hips back until the bar is at about your mid-thigh.
End Position: Once the bar is at mid-thigh, begin to explosively pull the bar straight up your body (keeping your arms locked out as long as possible) while also beginning to extend ankles, knees and hips. Once the bar passes your face, begin to drop under the bar, being sure to keep your hips back and the weight through your heels. The bar should end over your ears and you should be in roughly a ¼ squat position. Remember if you feel unstable with the weight, DROP IT, DO NOT TRY AND SAVE IT.
