Your Hips Shoot Up and Your Chest Drops

The hips rise faster than the bar and the chest collapses forward the instant the bar leaves the floor.

Why it happens

This is the most common fault in the whole sport, and it is almost never a leg strength problem. It happens when the athlete starts to stand up before the bar is ready to move, so the legs extend while the torso stays behind. The back angle opens early, the bar shifts forward, and every position after that is a recovery job.

The fix

Train the start as a position you hold, not a moment you rush through. Set the back angle, build tension against the bar before anything moves, and lift off slowly enough that the shoulders and hips travel at the same rate. The drill in the video teaches the athlete to feel that tension before the plates leave the ground.