The clean and jerk is an Olympic weightlifting movement that combines two lifts: the clean, which brings the barbell from the floor to the shoulders, and the jerk, which takes the bar from the shoulders to overhead. This complex movement develops total body power and coordination.
Step by step guide:
- The Clean:
- Start with the barbell on the ground, feet hip-width apart
- Grip the bar slightly wider than shoulder-width
- Pull the bar explosively, keeping it close to your body
- As the bar passes hip level, extend explosively
- Drop under the bar and catch it on your shoulders
- The Jerk:
- Slightly bend knees while keeping torso upright
- Drive the bar overhead explosively
- Split legs or squat under the bar
- Lock out arms overhead
- Return to standing with feet together
- Perform 3-5 repetitions for 3-4 sets.
Tips
Start with light weights to master proper technique. Focus on explosive power in both movements. Keep the bar close to your body throughout. Maintain a strong core and straight back. Practice each component separately before combining them.
Benefits
This exercise develops total body strength and power. Improves explosive strength, coordination, and athletic performance. Enhances mobility and flexibility. Builds muscle mass and increases overall power output.
Prevention
Proper technique is crucial to prevent injury. Don’t attempt without proper coaching. Start with technique training using PVC pipe or empty bar. Those with back, shoulder, or knee issues should avoid this exercise.
