The study of the lift to the chest I divide into four phases. I suggest we work in reverse and start from the phase when the bar is already on our shoulders or on the chest. Take the bar with a clean and jerk grip lift it to the chest move your pelvis back elbows to the sides and lift the shoulders upwards in this way the bar does not press on you, it does not strangle you Do a squat This is an imitation of a dip move your pelvis back, the knees go out to the sides. You can even pause and bounce a little. Knees go out to the sides. Elbows are also to the sides and shoulders up. This is the fourth phase, the final one The third phase, the phase of the pull. Lower the bar so that your arms are straight, stand up straight. From this position you can move forward a little onto your toes. From this position we do a pull with the arms going up, that is we do not add anything else, we work neither with our backs nor our legs, only arms. Because the first part of the movement is that elbows go up. Elbows go up, and the bar drags along the chest. When we reach the chest we do a turn up with the elbows. When you do this in one movement, it looks like follows: Again, we do the the turn up so that immediately the bar ends up on our shoulders. Not here, not on the throat, but on the shoulders. Now I show it dynamically. Stand up straight. Lower (the bar), go shoulders up and turn. Shoulders up and turn. I want to underscore that when doing this exercise the pelvis is constantly pulled back. I mean constantly. Now we unite the third and fourth phase, and we get the following movement: straight arms, relaxed. Pull up. Turn the bar. Squat. Pull up. Turn the bar. Squat. The bar goes along the body. squat. Now I am exaggerating a little When in movement, dynamically the bar will not touch the body. But now, to understand how the bar moves up so that it does not end up like this. We drag it along the body, turn it up and squat. We add the explosion, the second phase. Take the position of the first part of explosion. We check ourselves. The shoulders must cover the knees. Knees are set to the sides, pelvis is pulled back. From this position we straighten up When we are standing completely straight we begin to finish the movement with the arms. The result is: stand up and then the arms start to work. That is, the arms start working NOT from this position when we cover (the bar). We have straightened up and the arm goes. We stand up straight, the arms go. Squat. To work on the explosion itself I have already showed this but I will remind you. We move the bar away from us we do the hit and again, because we pull the elbows straight up we give the bar the direction to go straight up. Take the stance. Hit. Pull. Turn. Squat. Do this a couple of sets, 4-5 sets of 10 reps. Check yourself in the mirror. After this we will add the firsts pull to the standing up but the first pull is better to imitate with weights straight away so that you feel the weight. So you do the exercise in front of the mirror. Watch. Focus your attention on your knees pointing out to the sides. When you carry out the movement the pelvis is pulled back and elbows forward. Imitate, and I will add weights. Again, I’m showing you again. Focus your attention that the control points that we can check ourselves without a trainer. These are when we are in this position: the shoulder covers the knee and in this way also covers the bar. Pelvis pulled back. When we lower ourselves along the pull the knee must not peek out in front of the elbow it must be hidden. The knees must point to the sides This is also the direction of the foot. The knees and the feet point to the sides and the pelvis is pulled back. Not like this, not with a curved back. The back is arched and pulled upwards This is our starting position. Now I will show you with the bar and I will basically show you how to independently, correctly and straight away take a starting position. For this, take the bar stand up And smoothly let the knees go out to the sides and do the squat. But make sure that the knees do not go out in front of the shoulders. Slowly go down. Now we are down. Our knees are to the sides and this is our starting position. In the future you can always check it in the following way: Place your feet at shoulder width, some place them a wider others a narrower. Take a clean and jerk grip. Knees point to the sides. Pull up your back. The shoulder covers the bar. And from this position, smoothly, without any jerking movements, fluently, we stand up. We get up until the point of explosion and get back down. And with such a smooth movement we work on the standing up. Later we will add the explosion. Later we will add the explosion, and the pull and the squat. This means that We can split up several exercises. The first one is pull until the explosion. Here. Pull, explosion and pull to the chest. And the next is First pull, second pull, pull to the chest and squat. And now, dynamically. We try to do everything through the stance. That is, the movement and the straightening up must be directed upwards. That is we do not shorten the motion of the bar. We stand up completely. Elbows are directed upwards and we do the pull. Do it. Make sure to look at yourself in the mirror. And as I said, look at the key points when Elbow, knee and pelvis. Check yourselves. Believe me, you can do this even without a trainer. Study! Bye!