Clean And Jerk

The clean and jerk is a powerful, compound Olympic lift that requires both strength and technique.

Instructions

• Start with the barbell on the floor against your shins.
• Grip the bar with a shoulder-width grip.
• In one fluid motion, pull the bar up, shrug your shoulders, and drop under the bar to catch it at your shoulders in a squat position.
• Stand up from the squat position holding the bar at your shoulders.
• With a slight dip of the knees, push the bar overhead to full extension.
• Finish by standing completely upright with the bar above your head.

Common Mistakes to Avoid

• Failing to keep the barbell close to the body during the lift, leading to poor form.
• Not using enough leg drive during the jerk phase.
• Starting with an incorrect grip width.

Additional Information