The Catch

Setp 1 catch

Step 1

When you have pulled the bar as high as possible, begin to drop under the bar. As you are dropping under the bar violently contract the trapezius muscles of the upper back, in a kind of shrugging motion. It is important that as you drop you are pulling yourself under the bar.

Step2 catch

Step 2

As you pull yourself under the bar, shoot your elbows, so that the bar comes to rest on the clavicle. Only your fingers should be on the bar. Make sure that you get your hips under the weight.

Step3 catch

Step 3

Once you have secured the weight and have your balance, stand up. You should keep your back straight and have your hips under the bar. As you move up in weight it is important keep your hips under the bar during this stage.