Clean and Jerk

Clean and Jerk

The Clean and Jerk is a highly technical lift that combines the Full Power Clean and the Jerk (typically the Split Jerk, but the Push Jerk is sometimes used). It is known as the "king of lifts", and is one of the two official lifts used in Olympic competition.

Instructions

How to perform a Clean and Jerk:

Stand by the bar with your feet approximately hip width apart.
  • Stand by the bar with your feet approximately hip width apart.

    Stand by the bar with your feet approximately hip width apart.

  •  Squat down and grasp the barbell in an overhand grip, with your hands slightly wider than shoulder width apart. Your back should be slightly arched.

    Squat down and grasp the barbell in an overhand grip, with your hands slightly wider than shoulder width apart. Your back should be slightly arched.

  • Side view of the previous position.

    Side view of the previous position.

  • Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. As the barbell reaches your knees, shrug your shoulders.

    Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. As the barbell reaches your knees, shrug your shoulders.

  • As the barbell reaches mid-thigh, jump upward by extending your hips, legs and ankles. Most of the power for the lift should come from your hips and legs, not from your arms.

    As the barbell reaches mid-thigh, jump upward by extending your hips, legs and ankles. Most of the power for the lift should come from your hips and legs, not from your arms.

  • As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

    As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

  • Catch the bar on your shoulders. Your feet should move out slightly so you land with your feet shoulder width apart.

    Catch the bar on your shoulders. Your feet should move out slightly so you land with your feet shoulder width apart.

  • Extend your legs and hips to stand straight up. This concludes the Clean portion of the lift.

    Extend your legs and hips to stand straight up. This concludes the Clean portion of the lift.

  • Front view of the previous position.

    Front view of the previous position.

  • To perform the jerk, bend your knees slightly, keeping your weight on your heels. Make sure you keep your chest up and do not dip it forward.

    To perform the jerk, bend your knees slightly, keeping your weight on your heels. Make sure you keep your chest up and do not dip it forward.

  • Explosively drive upward with your legs, driving the barbell up off your shoulders.

    Explosively drive upward with your legs, driving the barbell up off your shoulders.

  • As the bar moves up, extend your arms over your head and drop your body down under the bar. At the same time, move one of your feet forward and the other backward. You may raise your back foot so that it is resting on your toes.Your head should be forward of the bar.

    As the bar moves up, extend your arms over your head and drop your body down under the bar. At the same time, move one of your feet forward and the other backward. You may raise your back foot so that it is resting on your toes.Your head should be forward of the bar.

  • Push up with both legs and position your feet side by side by bringing your front foot back part way and then bringing your rear foot forward.

    Push up with both legs and position your feet side by side by bringing your front foot back part way and then bringing your rear foot forward.

  • Finish with your body straight and your arms extended over your head.

    Finish with your body straight and your arms extended over your head.


 Questions

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