When the bar path shows shoulders rising before the hips, what is the recommended correction?

• A. Push the bar forward and rise.
• B. Delay the descent and hold at the top.
• C. Cue the athlete to initiate the return by pushing the hips back and delaying the knee bend until the bar passes below the knees.
• D. Stand up immediately to test strength.

Answer: (C)

When the bar path shows the shoulders rising before the hips, the lift is not sequencing hip extension and knee bend correctly. The hips should drive the bar upward first, with a slight hip hinge that keeps the bar close to the body. If the torso rises with the shoulders early, the hips haven’t engaged properly, and the bar tends to move away from the midline, making the path inefficient and harder to pull under.

The fix is to cue the athlete to initiate the return by pushing the hips back and delaying the knee bend until the bar passes below the knees. This sequencing—hip extension first, then knee bend—keeps the bar in a more vertical, in-close path and prevents the arms from pulling the bar forward. By pushing the hips back, you create a stable angle and maintain torque through the hips, which helps the bar stay over the midfoot and on a efficient track as it travels upward.

Options that suggest pushing the bar forward, holding at the top, or standing up to test strength do not address the essential issue of bar path and sequencing, so they’re not suitable corrections.