Clean and Jerk

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Instructions Preparation Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar. Execution (Clean) Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately. Execution (Jerk) Adjust the grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead. The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight. Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward. Return Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).

Classification  Utility: Power  Mechanics: Compound  Force: Pull & Push Force (Articulation) Dynamic Hip Extension Flexion Knee Extension Ankle Plantar Flexion Shoulder Abduction Flexion External Rotation Scapula & Clavicle Elevation Upward Rotation Elbow Flexion Extension Static Spine (Thoracic, Lumbar) Extension Comments Do not jerk the weight from the floor; arise steadily then accelerate. The clean-and-jerk is a multi-movement lift. In the clean, the barbell is lifted from the floor to the shoulders. In the jerk, the barbell is driven from the shoulders to arms length overhead. The lift is complete when the feet are in line and the bar is under control. Also see other view.