
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).
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
- Elbow
Static
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.
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