King Joes Barbell Club

Bar loaded evenly, collars in place and secure

Feet approximately shoulder width apart

Feet flat on the floor

Bar touching shins

Arms locked, regular grip, thumbs around bar

Back straight

Head facing forward

Thighs parallel to floor

Shoulders over bar

Athlete inhales and holds breath

Easy pull off floor

Bar comes up straight (not around knees)

Knees move back

Bar stays close to body

Bar passes knees

Knees move back under bar

Bar touching top of thighs

Back tight, arms straight

Body extends fully, athlete up on toes

Traps are shrugged to elevate bar

Continued upward pull by pulling with arms

Weight racked across top of shoulders

Elbows point out and high

Feet spread slightly to side

Athlete stands up, under control

Athlete exhales while lowering the bar to the start position

Bar lowered under control to top of thighs

Bar lowered to floor, athlete bends at knees and hips