With the bar directly above the middle of the feet, squat down and push the hips back to grab the bar. The feet are positioned hip to shoulder width apart and pointing straight ahead. Lean over the bar slightly so the shoulder blades are directly above the bar.
Never let the back round at any time. When the back rounds while lifting weights off of the ground the risk of injury is significantly increased. Prevent the back from rounding by setting up with the grip, lats and abs tight. If the head is in line with the rest of the spine, it is easier to keep the shoudlers from rounding forward.
Pull the slack out of the bar before lifting to prevent any sudden loss of tension in the upper back. Push into the ground with the feet and push the chest out towards the wall in front of you to drive the weight up.
The bar must travel in a straight line. If the knees are too bent and the torso too upright the bar may travel out in front and away from the body. The will cause unnecessary stress to the lower back.
After the bar passes the knees, squeeze the glutes as hard as possible. This action prevents the lower back from over extending and recruits muscles from the backside to aid in the lockout.
To lower the weight back down to the ground, start by pushing the hips back with the knees relaxed. Keep the bar as close to the thighs, knees and shins without touching.
Passing the Knees
Immediately after passing the knees with the bar, begin to bend the knees gradually while continuing to push the hips back. The body position at the finish should be the same as the set up.