Breathing
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
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Olympic Weightlifting movement using Barbell.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Technique guidance
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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