Key positions for the Clean

1. STARTING POSITION FEET: hip width apart, flat on the floor KNEES: at 90-100 degree angle BACK: flat but not vertical SHOULDERS: slightly ahead of the bar HEAD: comfortable, neutral position, eyes looking about 1.5 meters in front of the lifter HANDS and ARMS: hook grip, shoulder width, elbows rotated outwards, shoulders brought forward. This is a dynamic position which the lifter must be in the moment the bar leaves the platform.

2. BAR AT KNEE HEIGHT FEET : flat on the floor SHINS: vertical KNEES: nearly straight with bar close to the knee cap BACK: flat and having approximately the same angle as at the starting position. SHOULDERS: ahead of the bar ARMS: straight with elbows rotated out HEAD: position maintained It is essential that the lifter passes through these positions at this crucial stage of thr lift.

3. MAXIMUM UPWARD EXTENSION FEET: legs and knees straight HIPS: in and up close to the barbell ARMS: starting to bend with very strong elevation of the shoulders towards the ears HEAD: driving up By obtaining this key position, the momentum of the bar will cause it to contine to rise as the lifter moves his feet.

4. RECEIVING POSITION SQUAT STYLE FEET: jumped out and apart, flat on the floor KNEES: turned out and pointing over and in the same direction as the feet HIPS: set back in the sitting position but close between the heels BACK: natural curve in the lumbar spine as in a sitting position but upper two-thirds of trunk is vertical ARMS: the bar will be securely sitting high on top of the chest with elbows held high SPLIT STYLE FEET: split fore and aft, front foot flat on the platform with the toe turned slightly inwards. Rear foot on the ball of the foot with the heel pointing straight up KNEES: front knee is bent and pushed forward over the front foot, the rear leg is very slightly flexed at the knee HIPS: square to the front and close towards the front heel TRUNK: inclined slightly backwards due to forward action of the hips ARMS: elbows not as high because the trunk is inclined backwards. Bar is secure on the top of the chest.