Barbell Clean

With the barbell on the floor, sink the hips and assume a grip width similar to hang clean.
Flex the hip, knee, and ankle. Shoulders above the hips, directly over the bar.
Set your core-brace the abdominals, retract scapula, and inhale.
Feet hip width, toes straight ahead.

Initial Pull
1. Push through heels, extending hips and knees keeping the bar close to shins. Arms remain extended.
2. Hips and shoulders rise at the same rate, keeping shoulders above hips.
Power position
1. BB rises to just above the knee. Athlete is flexed at the hip, knee, and ankle.
2. Chest covers the BB, shoulders in front, back flat, head neutral and eyes straight ahead.
Triple Extended Position
1. From the power position-explosively jump and shrug the shoulders, extending at the hip, knee, and ankle.
2. BB travels vertically, close to the body with elbows high and wide, exhaling during extension.
Front Squat Catch Position
1. Explosively push elbows through the bar, catching the bar on the front of the shoulders between the clavicle and deltoid.
2. Upper arm parallel to floor, elbows straight ahead. Chest is up, flexed at the hip, knee, and ankle. Feet shoulder width and head neutral.
3. With BB stable, athlete extends knees and returns the feet to hip width.

Arms flexed in the power position
1. Emphasize keeping arms extended in the power position.
BB traveling away from the body during Triple Extension
1. Emphasize keeping elbows up and out to the sides to allow the BB to travel close to the body.
Initiating the Triple Extended Position early
1. Allow the BB to get above the knee before starting the triple extension.
Elbows too low in front squat catch position
1. Emphasize upper arm parallel to floor and hips back in catch position