Clean and jerk
Benefits Of This Exercise
- The clean and jerk is an essential exercise for athletes, targeting all muscles from head to toe.
- It trains speed and power for enhanced athletic performance, allowing you to lift more weight than a strict press or push-press.
- The low rep ranges used for the clean and jerk focus on power and proper form.
- Including the clean and jerk in your program can help you develop full-body strength and power.
Step by Step Instructions For Clean and jerk
- Start by positioning the barbell on the floor close to your shins, with an overhand or hook grip just outside your legs.
- Lower your hips, keeping the weight focused on your heels, and maintain a straight back, forward-facing head, and chest up. Your shoulders should be just in front of the bar. This is your starting position.
- Initiate the first pull by driving through your heels and extending your knees. Your back angle should remain the same, and your arms should stay straight. Control the movement as you raise the bar above your knees.
- Move on to the second pull, which is the main source of acceleration for the clean. As the bar approaches the mid-thigh position, extend through your hips. In a jumping motion, accelerate by extending your hips, knees, and ankles, using speed to lift the bar upward. Your body should be fully extended, leaning slightly back, with your arms still extended at the end of this pull.
- Transition to the third pull by aggressively shrugging and flexing your arms, with your elbows up and out. At peak extension, pull yourself down and rotate your elbows under the bar. Catch the bar in a front squat position, with the bar lightly touching your throat and your hands relaxed. Descend further into the bottom squat position to aid in the recovery.
- Immediately recover by driving through your heels, keeping your torso upright and elbows up. Continue until you are in a standing position.
- Proceed to the jerk phase, starting with the dip. Stand with the weight racked on the front of your shoulders, and with your feet directly under your hips, flex your knees without moving your hips backward. Only go down slightly, and then reverse direction with maximum power.
- Drive through your heels to generate as much speed and force as possible. Move your head out of the way as the bar
Warm Up Tips
- Start with a dynamic warm-up to get your muscles and joints ready for the movements. This can include exercises like jumping jacks, high knees, and arm circles.
- Perform some mobility exercises to improve your range of motion. Focus on areas such as your hips, shoulders, and wrists, which are essential for the clean and jerk. Examples of mobility exercises include hip circles, shoulder dislocations, and wrist rotations.
- Do some activation exercises to activate the muscles used in the clean and jerk. This can include exercises like glute bridges, scapular retractions, and banded pull-aparts.
- Warm up your specific movement patterns by performing lighter variations of the clean and jerk. Start with an empty barbell and gradually increase the weight as you feel more comfortable and warmed up.
- Include some dynamic stretches in your warm-up routine. These can help improve your flexibility and prepare your muscles for the explosive movements of the clean and jerk. Examples of dynamic stretches include walking lunges, leg swings, and arm circles.
- Pay attention to your breathing during the warm-up. Take deep breaths in and out to oxygenate your muscles and increase your focus and readiness for the exercise.
- Listen to your body and make any necessary adjustments during the warm-up. If you feel any pain or discomfort, modify the exercise or seek guidance from a qualified coach or trainer.
Clean and jerk Safety Tips
- Warm up properly before attempting the clean and jerk to prevent injury.
- Ensure that you have the proper technique and form before adding weight to the bar.
- Use an overhand or hook grip to maintain control of the barbell throughout the lift.
- Keep your back straight and your head facing forward during the initial starting position.
- Focus the weight on your heels and lower your hips to maintain stability.
- Drive through your heels and extend your knees during the first pull, keeping your back angle the same.
- Accelerate through the hips, knees, and ankles during the second pull to move the bar upward.
- Avoid actively pulling through the arms during the second pull.
- Shrug and flex your arms aggressively during the third pull to receive the bar in a front squat position.
- Descend to the bottom squat position to help with the recovery.
- Drive through your heels and keep your torso upright while recovering to a standing position.
- During the jerk phase, dip with your feet directly under your hips and reverse direction powerfully.
- Move your head out of the way as the bar leaves the shoulders during the jerk.
- Quickly place your feet into the receiving position as the bar is lifted overhead.
- Ensure that your arms are locked out overhead when receiving the