Points to remember:

• Shoulder width stance
• Full extension at hips and knees at beginning and end of the movement
• Weight on heels
• Bottom of squat is below parallel (hip crease below the knee)
• Lumbar curve maintained
• Chest up
• Butt travels back and down
• Knees track parallel to feet
• Head position is neutral

• Shoulder width stance
• Full extension at hips and knees at beginning
• Bar racked on the shoulders, hands outside shoulders and loose fingertip grip
• bottom of squat is below parallel
• Elbow high, upper arm parallel to the ground
• Return to full extension at hips and knees
• Weight on heels
• Lumbar curve maintained
• Chest up
• Butt travels back and down
• Knees track parallel to feet
• Head position is neutral

Points to remember:

• Shoulder width stance
• Full extension at hip and knees
• Bar held in overhead with a wide grip
• Bottom of the squat is below parallel
• Active shoulders
• Return to full extension at the hip and knees
• Elbows locked
• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain upward pressure on the bar
• Bar remains above the head or slightly behind
• Butt travels back and down
• Knees track parallel to feet
• Head position neutral

Points to remember:

• Shoulder width stance– The stance is hip width
• Hands just outside the shoulders
• Bar in front, resting on the rack created by the shoulders
• Elbows down and in front of the bar
• Abs tight throughout the movement
• Closed grip with thumbs around the bar
• Drive through the heels, keep the whole body rigid
• The bar travels straight up to locked out
• Head accommodates bar ( bar path is a straight line
• Full extension of the arms at the top with active shoulders

Points to remember:

• Stance hip width
• Hands just outside the shoulders
• Bar in front resting on the rack position
• Elbows down and in front of the bar
• Tight midsection
• Closed grip, with thumbs around the bar
• Dip: knees push forward, chest stays upright
• Drive: extend hips rapidly
• Press: Press the bar overhead, with locked arms
• Full extension of the arms at the top with active shoulders

Points to remember:

• Stance hip widthStance hip width
• Hands just outside the shoulders
• Elbows down and in front of bar
• Tight midsection
• Closed grip with thumbs around the bar
• Dip: knees push forward, chest stays upright
• Drive: extend hips rapidly and fully
• Press and dip: retreat the hip down and drive the body under the bar while pressing the bar overhead
• Catch the bar with arms locked out overhead
• Stand to full extension with bar overhead

Points to remember:

• The stance is between hip and shoulder width
• Weight is in the heels
• Back arched and lumbar curve maintained
• Shoulders slightly in front of the bar
• Arms locked straight
• Symmetrical grip outside knees, just wide enough to not interfere with knees
• Drive through the heels
• Hips and shoulder rises at the same time until the bar passes the knee
• Once the bar passes the knee, the hips fully extend
• Head neutral, gaze is on the floor
• On return to the floor, push hips backhand shoulders forward, delay the knee bend
• At the top the hip is completely open and knees are straight

Points to remember:

• Stance wider than shoulders
• Weight in heels
• Back arched
• Shoulders slightly in front of the bar
• Bar in contact with the shins
• Arms locked straight
• Symmetrical grip inside the knees
• Accelerate through the heels from the ground to full extension
• Shrug with arms straight
• Arms follow through by pulling bar to the chin with elbows high and outside
• Return the bar down fluidly in the reverse sequence
• Bar is pulled up to just below the chin

Points to remember:

• Stance shoulder width or slightly wider
• Weight in heels
• Back arched
• Arms straight, palms on the outside on the ball, fingertips pointing down
• Accelerate through the heels from the ground to full extension of the hips and legs
• Shrug with straight arms
• Hips retreat, land in a full front squat with elbows beneath the ball
• Ball on the floor between the legs
• Squat below parallel
• Stand to full extension with ball in rack position