Upward movement phase (lifter): Keep eyes focused on wall 30 to 60 cm above eye level. Slowly raise bar by straightening the hips and knees. Maintain body position. Keep knees aligned over the feet and do not let them
move in or out. Exhale through the sticking point of the upward movement phase. Do not
accelerate the bar at the top of the movement. At the completion of the set, slowly step forward into the rack.
Position hips beneath the bar. Squat down until the bar is resting in the rack.