Exercise Key Points:

Power Clean

Checklist:

1. Feet – position shoulder width apart, feet from start of laces should be in front of the bar
2. Hands – grip overhand, thumbs around bar, grip outside knees
3. Set position must be deep knee bend with back straight – head up looking ahead, big chest
4. First movement is leg drive whilst keeping back flat & tight
5. Shrug shoulders as bar comes above knees (arms straight the whole time)
6. Elbows break and bend so bar continues upward, close to body/chest like an upright row
7. Should be full extension of body upwards [onto toes]
8. Rapid catch, bar finishes up on front of shoulders, relax grip on bar
9. Dip to catch and then recover by standing up fully.

Back Squat:

Checklist:

1. Set bar on back of shoulders behind head – not too high on neck but more on shoulders
2. Feet shoulder width or wider with toes pointing outwards slightly
3. Inhale large breath so chest is big
4. Keep head up – looking straight ahead or slightly up
5. Bend at the knee maintaining a tight flat back
6. Lower slowly until top of thigh parallel with floor
7. Drive upwards with hips and legs

Power Snatch:

Checklist:

1. Feet – position shoulder width apart, toes should be just in front of the bar
2. Hands – grip overhand, thumbs around bar, grip as wide as possible
3. Set position must be shallow knee bend with back straight – head up looking ahead, big chest
4. First movement is leg drive whilst keeping back flat & tight
5. Shrug shoulders as bar comes above knees (arms straight the whole time)
6. Elbows break and bend so bar continues upward, close to body/chest like an upright row
7. Should be full extension of body upwards [onto toes]
8. Rapid catch, bar finishes up at arms length [straight] preferably behind head
9. Dip to catch and then recover by standing up fully.

Dead Lift:

Checklist:

1. Set feet well under bar
2. Feet shoulder width or wider with toes pointing outwards slightly
3. Grip options = both hands over or one over & one under [better option = keeps bar in closer to body]
4. Keep head up – looking straight ahead or slightly up
5. Very deep knee bend with shoulders behind bar
6. Leg drive is initial movement followed by back straightening
7. Finish fully upright with shoulders back

Richard Dryden
NZ Olympic Weightlifting Coach, Strength Trainer