Maintain a neutral spine throughout the movement to reduce the risk of lower back injury.

Keep feet shoulder-width apart and slightly turned out to allow optimal hip mobility.

Brace your core muscles to stabilize the torso and maintain correct posture.

Try to keep your knees in line with the toes during the descent and ascent to avoid valgus collapse.

Position the barbell across the traps for high-bar squats.

Control squat speed - to maintain balance

Depth; hips level with knees or lower to enable full muscle activation.

Keep the Heels Down Distribute weight through the midfoot and heels to maintain balance and prevent forward lean.

Maintain a neutral neck position, looking slightly down or straight ahead to encourage spinal alignment.

Push through the hips; engage the glutes and hamstrings to extend the hips during the ascent phase.

Bar in correct position

Spine in neutral position

Knees in line with toes

Feet remained in position

Head and neck in neutral position

Individual has not taken the squat to recommended depth

The squat was quite quick - perhaps not very controlled

Try to take squat to deeper depth -try to get hips level with knees

Go a little slower in terms of pace, to allow for greater depth

 Keep the spine neutral throughout the lift to prevent injury.

Position feet hip-width apart with toes pointing forward or slightly outwards to ensure stability.

Grip the Bar Correctly ;  use a double overhand mixed grip to secure the barbell effectively.

Keep the bar close to the body during the lift by engaging lats this will help to reduce spinal load.

Push through the heels to engage the posterior chain effectively.

Stand up straight at the end of the lift avoid leaning back or hyperextending.

Lower the barbell with control, to prevent injury.

Participant took the squat to a greater depth and slowed down the movement

The participant should now consider increasing load and repetitions.

The participant should ensure that the spine stays neutral and that they do not arch their spine as they increase the load.

Participant starts with bar close to body

Feet are hip distance apart

Bar is gripped using double overhand hook grip

The participant appears to brace for weight of bar

The bar is lowered with control

Participant keeps their head down for the entire lift, it is recommended the participant face forward. Looking straight ahead will promote neutral spine alignment, improve participants balance and stability.

The participant does not squat very low to pick up the bar

Participant is now looking straight ahead

Their upper body - specifically back posture is more aligned to guidance provided in the initial coaching points

The participant could still squat a little lower to pick up the bar - squatting lower can help to reduce back injury risk as well as allowing for optimal bar path.

Start
Start with feet hip-distance apart,hook grip the bar just outside the knees, with a neutral spine; shoulders over the bar.

First Pull
Initiate the lift by extending the hips and knees together, keep the bar close to the body; your back should be flat.

Transition
As the bar rises and passes the knees, knees stay slightly bent  to get the body ready for the explosive second pull.

Second Pull
Forcefully extend the hips, knees, and ankles (triple extension) while shrugging the shoulders to propel the bar upwards.

Catch Phase
Rapidly rotate the elbows under the bar and catch it on the front of the shoulders in a partial squat, the torso remains upright.

Finish
You will be in front squat position, stand up fully to finish the lift, then safely lower the bar back to the start position.

Participants starting position, first pull and transition were present.

The catch phase was present, however the elbows did not rotate fully

Hook grip used

lack of explosiveness; the power clean requires rapid force production, which is essential for improving explosive power

no triple extension

participant did not have deep squat depth when picking up the bar - a deeper squat will allow the lifter to catch the barbell at a lower height, making it easier to successfully lift the load

Triple extension now present

Participant should squat a little deeper at start of movement