Well, that’s an easy one. You do this by rolling your hips forward into a lunge or a lunge-like lunge with your heels together. Remember to put your hands on the bar at the bottom of each lunge, and then lift your hips above and behind the bar as you go into the next one. This will make it easier for you to control the weight. The easiest way to think of it is to imagine the bar sitting flat on your thighs — you would be just on the inside of the thigh. When you’re at the top of the knee, you should be in a squat or similar position.
Now that you have your hips moving in a lunge, you should be in the proper position for a lunge-like lunge. That’s where you should look: straight up. Think of a long line from the bar to your toes and then back to your toes. That’s the ideal lunge-like lunge position.
The lunge will lift you off the floor and make it easier for you to lower yourself down. Remember to do the lunge in a controlled manner — no jerking the weight back and forth. Make sure you’re in a proper lunge position. Now, the next step is to keep your torso upright. Now, your hips should have a slight bend and your legs should be straight. You should not flex your knees or your ankles. This is really important. If you do, you’ll tend to keep moving the bar.
Then, just like when using a squat, you should bend the knees if you’re doing a power clean or jerk up. This keeps the bar moving up in your body and gives you more flexibility and an easier time keeping balance.
The bar should not be moving when you’re at the top of the knee. That will create a little “puck” motion which will keep the bar from reaching the top.
At the end of each rep, it’s important to move the shoulders back and push away from your chest from where your body is closest to the bar. There may be a moment of hesitation but the proper way to go is through the back toward the bar and lift the bar off of your chest.
Finally, you should feel like you are lifting the bar off your chest as you get down to the bottom. If you don’t, it’s because you just aren’t making the proper movement and have no control over the weight the bar has to start off with.
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