Originally Posted by Drallen
1. Arms straight and flexed, chest puffed out
2. Drive your heals into the ground
3. Once the bar passes your knees push your hips forward
4. Pucker up those butt cheeks and lock out
That's for lifting the bar except you are missing some key setup points to bring it all together. Oh, and you can't have your arms straigh and flexed at the same time
. Just keep them straight and lock down the shoulders...
Here are the setup points that I've posted a couple times before:
You have to look at all the geometries coming together. If your chest is up and shoulders back, lower back set, your shins not more than about an inch from the bar, your shoulders slightly forward of the bar so that it lines with the scapula, your hips as close to the bar as possible....this will produce your position. I.E. if one element is comprimised then your aren't in ideal position but if each element are in place within the limitations set by the other elements you are pretty much there. After that a little bit of wiggle while keeping the glutes engaged and putting some tension on the bar and you should feel it when it locks into place. It's hard to explain to someone without showing them in person...