Feet shoulder-width apart with toes slightly outward

Bar above laces/3cm in front of the shin

Squat down, hips above knees

Hands slightly outside knees, full elbow extension

Flat or slightly arched back, shoulder slightly over the bar

Chest up and out, eyes forward

Full extension to stand and then down

Hip and knee extension to start the movement

Flat back and extended elbow maintained

Bar close to the shin

When the bar is raised above the knee, the hip moves forward

Standing with a full knee and hip extension

Going down with a slow knee and hip flexion

The back stays flat and the elbow extended

Toes pointed outward

Full elbow extension

Full knee extension

Feet closer

Hands slightly outside the knees

Eyes forward

Bar closer to the shin

Arched back

Full hip extension

Feet closer

Hand slightly outside the knees

Eyes forward

Bar closer to the shin

Arched back

Full hip extension/chest up and out

Rack slightly lower than shoulder height

Feet shoulder-width apart with toes slightly outward

Bar on the upper back, near the base of the neck

Close grip with the hands as close as possible to the shoulders and the elbows pointing down to create a "W" position with the arms

Chest up and out, head slightly tilted, eyes forward

Hip and knee extension to lift the bar

A few steps back to get in position

Flat back, high elbow, chest up and out

Hip and knee slightly flexed

Heels on the floor and knees aligned with the feet

Continuous flexion of the hip and knee until parallel to the floor

Simultaneous extension of the hip and knee for going up

Heels stay on the floor and knees aligned

Continuous extension of the hip and knee to get back up

Rack slightly lower than shoulder height

Feet shoulder-width apart and toes slightly outward

Bar on the upper back

Hands closer to the shoulders

Eyes forward

Heels on the floor

Hands closer to the shoulders

Eyes forward

Heels on the floor

Feet hip-width apart with toes slightly outward

Squat down, hips above knees

Hands slightly outside knees, fully extended elbows

Hook grip and the shoulders in front of the bar

Forceful extension of the hips and knees

Simultaneous movement of hips and shoulders

Full elbow extension maintained

Shoulders maintained slightly in front of the bar

Bar close to the shins

Heels on the floor

The bar rises to the mid-thigh

The hips, knees and ankles are extended with force (triple extension) and the bar stays close to the body

With the lower body extension, the shoulders should shrug and reach their highest elevation and the elbow should flex and begin pulling under the bar

The bar should reach the maximal height and pull the body under with arm rotation and hips and knee flexion

Receive in a partial squat then stand up to a full extension

Feet hip-width apart and toes slightly outward

Shoulders slightly in front of the bar

Fully extended elbows

Bar close to the shins

Hands slightly outside knees

Lumbar curve

Applied tension to the bar

Forceful extension of the hips and knees

Triple extension

The elbow pull under the bar

Receiving in a partial squat

the hip extension happens slowly

knee and ankle extension barely happens

no partial squat to receive

the body lays back without stability

Hands slightly outside knees

Lumbar curve

Applied tension to the bar

Forceful extension of the hips and knees (can be improved more with practice)

Triple extension (can be improved more with practice)

The elbow pull under the bar

Receiving

the first pull of the elbows should be delayed until the mid-thigh is reached

the body still lays back

heels should be on the floor