We know that different body types will call for some individual tweaks here and there, but we have found that the following points of performance are best for THE MAJORITY of the weightlifting population…especially beginners:
#1. The whole foot should be gripping the floor with an emphasis on weight sitting on the ball of foot.
This will bring your shins slightly forward. If you’re sitting too far back on your heels, the shins will be straight. We do not want this!
#2. The bar placement is directly above the middle of the foot.
For people who are taller or have longer shins, it’s ok to move the bar A LITTLE BIT off the shins. This tends to make it easier for that bar to move SLIGHTLY back off the ground.
#3. The hip crease is SIGHTLY above the knees.
You should feel tension equally in the quads, hamstrings and glutes… not one without the others.
#4. Shoulders sit directly above the toes or bar.
When looking at the position from the side, you should be able to draw a straight line from the end of the bar up into the shoulder).
#5. Lats engaged. Braced Midline.
Breathe in and hold. Brace Midline. Engage Lats. Push the floor STRAIGHT DOWN away from you as you stand.