Upper body pattern with no equipment. Quality over count, always.

• Straight line from heel to head
• Elbows at about 45 degrees, not flared wide
• Chest to the floor
• Stop the set when the hips sag

Single leg before it is loaded. Balance and control first.

• Straight down, straight up — no stepping
• Front knee over the foot
• Torso upright
• Back knee toward the floor, not slammed into it

First hinge under load. The pattern that protects the back for everything after.

• Back flat, chest proud
• Weight through the heels
• Hips and shoulders rise together
• Bar path close to the legs

The hinge with a bar and a longer lever. Range is set by the hamstrings, not the floor.

• Soft knee, hinge at the hip
• Bar tracks down the thigh
• Stop where the hamstrings run out
• Back never rounds — end the set instead

Horizontal pull. Balances all the pressing and holds the posture together.

• Hinge to about 45 degrees
• Pull to the lower ribs
• Elbows travel past the body
• Torso does not rise to help the bar up

First overhead work, with leg drive. Nothing goes overhead until the squat and hinge are clean.

• Dip the knees, drive, then press
• Ribs down so the back does not arch
• Lock out over the middle of the foot
• Light before heavy — always

Olympic lifting starts from the hang, where the positions are teachable.

• Hips back to mid-thigh
• Violent extension, then fast elbows
• Catch tall, then stand
• Technique before load, every session

Full clean from the floor. The most technical lift in the library.

• Same finish as the hang clean
• Bar stays close the whole way
• Stop the set when the bar path changes
• Never under fatigue