Hand Position: Just outside your shoulders but your elbows should be touching your thighs.
Foot Position: Feet are hip width with toes pointed forward or slightly out.
Start Position: Squat down with your knees over the bar (it should be touching your shins). Keep your chest up and back flat, with your head in a neutral position. Hips should be higher than your knees and weight evenly distributed on your feet. Begin to raise your hips and shoulders at the same time, being sure your back remains tight. As the bar passes your knees, begin to explosively extend your ankles, knees and hips.
End Position: As you continue to extend and pull the bar, quickly shoot your elbows under the bar (DO NOT REVERSE CURL IT!!!!) so that it lands high on the shoulders, as if your were front squatting (elbows parallel to the ground), while also pushing your hips back. You should be catching the bar in roughly a ¼ squat, if not lower, with your hips back and weight slightly on the heels. Finish the lift by standing straight up.
