Which alignment corresponds to the position of the knees in the setup?

• A. Shoulders slightly in front of or over the bar.
• B. Eyes on the horizon.
• C. Arms straight and bar in contact with the shins.
• D. Knees in line with toes.

Answer: (D)

Knee alignment in the setup focuses on how the knees track as you prepare to lift. Keeping the knees in line with the toes ensures they travel forward in line with the feet, which helps the shins stay nearly vertical and the bar to stay close to your body. This placement optimizes the transfer of power through the legs and hips, supports a stable torso, and reduces unnecessary stress on the back by maintaining a solid, balanced stance from the start.

In practice, this knee position helps you drive through the legs with a strong, efficient path of the bar. Other cues touch on where the shoulders should be relative to the bar, where to look, or how the bar meets the shins, but they don’t address knee tracking the way this alignment does, which is essential for a solid setup.