After you have maximally accelerated the bar, bring your body quickly and actively under
the bar by bending the knees and catching the bar in a quarter squat (120 - degree knee angle) or half squat (90 - degree knee angle).
Technique: Hold yourself up on
bars, arms fully extended,
bend knees and cross your legs at the ankle, lower your body
by bending shoulders and elbows down as far as you can, pause, then press back up to arms» length.
Correspondingly, the five phases that can be described between these positions are as follows: (1) the first pull happens between the ground and when the
bar reaches
knee level and is initiated
by knee and hip extension; (2) the transition happens when the barbell is between
knee level and the power position and involves a shift in the position of the body relative to the barbell, which involves a brief period of
knee flexion and is therefore referred to as the double
knee bend (Enoka, 1979; 1988); (3) the second pull is the most powerful phase of the lift and occurs while the barbell is between the power position and the lifter is in triple extension; (4) turnover occurs as the lifter quickly drops down under the
bar from the triple extension position to the catch position, in a deep front squat; (5) recovery into the standing position occurs as the lifter stands from the catch position to upright.