CLEAN AND JERK

The clean and jerk is the second weightlifting competition lift, and it also works the gluteus maximus, hamstrings, quadriceps, gastrocnemius, soleus, and spinal erector muscles primarily, with a secondary focus on the trapezius, deltoids, biceps brachii, and triceps brachii. During the clean phase, you lift the barbell from the floor to the shoulders and rack it on the clavicle in one continuous motion. (This phase can be done as its own exercise - the power clean.) During the second part of the lift, called the jerk, you lift the bar overhead with a combined effort of the legs and arms.

1. Position a weighted barbell on the ground. Squat down and grasp the barbell with the hands in a pronated position using a hook grip (fingers covering thumb), spaced slightly wider than shoulder-width. If you are using a barbell only or light weights, start with the barbell at midshin level.
2. Pull against the bar so that the arms are straight and the low back is flat or slightly arched. You will lean forward slightly, but your weight should be evenly distributed on the feet. Inhale.
3. Lift the bar off the floor by forcefully extending the knees and hips. Keep the shoulders in front of the bar and keep the bar close to the shins. Do not let the hips rise faster than the shoulders.
4. Just after the bar passes the knees, drive the hips forward and bend the knees so that the thighs are under the bar.
5. Extend the hips and knees again and elevate the heels.
6. Shrug the shoulders, keeping the arms straight, and then flex the elbows to pull the body under the bar as you raise it.
7. Simultaneously, jump the feet from hip-width to shoulder-width, and pull the body underneath the bar.
8. Catch the bar and rack it on the clavicles and anterior shoulders while you are in a deep squat position. Keep the head up and the torso tight, and exhale as you stand up.
9. To jerk the weight overhead, slightly bend and extend the knees and forcefully extend the weight overhead while the legs split and land, first the back foot, then the front foot.
10. Push off the front leg and take one step back. Push off the back leg and take one step forward. The feet should be in the starting position.
11. Slowly lower the weight back down to the clavicle.
12. Lower the bar slowly to the thighs while bending the knees and hips to cushion the impact of the bar. If you are using rubber weights, you can just guide the bar down as it free-falls to the floor. Remove the hands after the bar passes the knees so that it doesn't bounce up and hit you. If you don't have access to rubber weights, you can lower the bar to the thighs and then resume the starting position from there. Be careful not to let it fall too fast or you will bruise the thighs.