With a barbell on the floor
close to the shins, take an overhand grip
just outside the legs. Lower your hips with the weight
focused on the heels, back straight,
head facing forward, chest up, with your shoulders
just in front of the bar. This will be your
starting position. Begin the first pull by
driving through the heels, extending your knees. Your back angle
should stay the same and your arms
should remain straight. Move the weight with control as
you continue to above the knees. Next comes the second pull, the main source of
acceleration for the clean. As the bar approaches
the mid thigh position, begin extending
through the hips. In a jumping motion, accelerate by extending
the hips, knees, and ankles, using speed to move
the bar upward. There should be no need to
actively pull through the arms to accelerate the weight. At the end
of the second pull, the body should be
fully extended, leaning slightly back,
with the arms still extended. As full extension is achieved, transition into the third pull by aggressively shrugging
and flexing the arms with the elbows
up and out. At peak extension,
aggressively pull yourself down, rotating your elbows
under the bar as you do so. Receive the bar
in a front squat position, the depth of which is dependent
upon the height of the bar at the end of the third pull. The bar should be racked
onto the protracted shoulders, lightly touching the throat
with the hands relaxed. Continue to descend
to the bottom squat position, which will help in the recovery. Immediately recover
by driving through the heels, keeping the torso upright
and elbows up. Continue until you have
risen to a standing position. The second phase
is the jerk, which raises
the weight overhead. Standing with the weight racked
on the front of the shoulders, begin with the dip. With your feet
directly under your hips, flex the knees without
moving the hips backward. Go down only slightly
and reverse the direction as powerfully as possible. Drive through the heels to
create as much speed and force as possible and be sure
to move your head out of the way of the bar
as it leaves the shoulders. At this moment,
as the feet leave the floor, the feet must be placed
into the receiving position as quickly as possible. In the brief moment the feet
are not actively dragging against the platform, the athlete’s effort
to push the bar up will drive the feet down. The feet should be split
with one foot forward and one foot back. Receive the bar with the arms
locked out overhead. Return to a standing position. [music]

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