- 1. SET-UP: Hip width stance. Hands wide enough that bar stays in crease of hips when legs and hips are extended. Hook grip on the bar. Shoulders slightly in front of the bar at set up. Lumbar curve maintained.
- 2. EXECUTION: Hips and shoulders ride at the same rate. Then hips extend rapidly. Heels down until hips and legs extend.Shoulders shrug, followed by a pull under with the arms. Bar is received at the bottom of the overhead squat.
- 3. FINISH: Squat complete at full, hip and knee extension with the bar over the middle of the foot.