Let your arms bend and squat down to catch the bar between the front of your shoulders and your clavicles, keeping your elbows as high as you can. Step 5 - Catch the Bar and Stand Up Credit: Mongkolchon Akesin / Shutterstock Imagine you’re trying to hit the floor as fast as you can once you stand on your toes. As you finish the triple extension and rise onto your toes, shrug as hard as you can to give even more energy to the bar while “pulling” yourself under it.Įnd up with your knees slightly bent and your chest proud, ready to receive the bar in a front rack position.įorm tip: “Attack” the ground with force. Now that you’ve transferred force from your lower body to raise the bar, the third pull is actually pulling yourself “under” the barbell to catch it. Once you pass your knees, think “up, up, up.” Step 4 - Transition Into the “Third Pull” Credit: SOK Studio / Shutterstock Because the movement is a hip hinge, you could be tempted to explode your hips forward like a kettlebell swing to try to generate force, but it will result in an inefficient bar path. If you’ve performed a complete triple extension, your body in a complete straight line, with only your toes and the balls of your feet on the floor.įorm tip: Think of jumping as high as you can to transfer maximum power into the bar, but don’t actually lose contact with the ground. As you extend, push through the balls of your feet as hard as you can. While keeping your arms straight, extend your hips and knees forcefully. Now you can explode up with as much force as possible by extending your whole lower body. The second pull occurs as the bar passes your knees. In this phase, you’ll achieve triple extension - full extension of your hips, knees, and ankles. Step 3 - Explode Into the “Second Pull” Credit: Ground Picture / Shutterstock Especially if you’re not sure about your technique, slow down your first pull. Focus on being in control of the barbell with your whole body braced. The first pull is not unlike the initial start of a standard deadlift.įorm tip: Because the clean & jerk is an explosive movement, you might be tempted to explode off the floor to generate force as quickly as possible. Your hips and shoulders should raise at the same speed, while the barbell remains very close to your body. Brace your core, flex your lats, and drive with your legs by pushing your feet through the ground. It’s the moment you break the barbell from the ground and bring it to your knees. The first pull is the term for the start of the clean. Step 2 - Initiate the “First Pull” Credit: baranq / Shutterstock This will ensure a proper bar path with less lower back strain. Keep your back flat, your chest high, and look forward.įorm tip: Keep the bar close touching, or almost touching, your shins during the setup. Your hips should be lower than your shoulders but higher than your knees. Squat down until your shoulders are slightly above the barbell. Bend at your hips and hinge forward to grab the bar with a slightly wider than shoulder-width grip, using a pronated (palm down) grip. Angle your toes and knees slightly outward. Stand in front of a barbell on the ground with a hips-wide stance. Step 1 - Get Into the Starting Position Credit: baranq / Shutterstock Ideally, you’ll load the bar with specialized, rubber-coated bumper plates which allow a safer and more efficient way to perform the final phase of each repetition, but the clean & jerk can be performed (carefully) with any metal plates. The technique requires timing, mobility, and total-body coordination. This is one of the reasons why it’s so demanding. You cannot perform a correct clean & jerk slowly. The clean & jerk is an explosive movement that requires (and builds) strength, coordination, and speed. But don’t worry, you’re about to discover a detailed breakdown on how to master this beast of a lift. Each of these lifts is complex enough on its own, and combining both during a single repetition is a challenging task. The clean & jerk is composed of two distinct movements: the clean and the jerk (yes, it’s that simple). No wonder it is used in many strength and conditioning programs to produce high-performance athletes, or that the exercise made its way into CrossFit training, which emphasizes challenging your entire body as often as possible. The “C&J” is a complete movement which can develop strength, power, coordination, speed, and muscle throughout your whole body if you can master it. The clean & jerk, along with the snatch, make up the Olympic lifts - the only strength sport currently competed in the Olympics. Is there a feat of strength more visually striking than taking a heavy chunk of metal from the ground, heaving it into the air, and locking it overhead? The image alone, sometimes seen in silhouette, is iconic.
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