Clean and Press

• The First Pull: Lift the bar from the floor to knee-height by driving with the legs, keeping the angle of your back constant.

• The "Power" Position: As the bar reaches mid-thigh, explosively shrug and extend your hips to create vertical momentum.

• The Quick Elbow Turnover: In the catch phase, rotate your elbows rapidly under the bar to create a "shelf" on your front deltoids.

• The Vertical Press: Press the bar in a straight line; your head should shift slightly forward once the bar clears your forehead to reach full lockout.