Clean & JerkThe clean and jerk is an advanced Olympic lift and one of the most effective and all encompassing strength and performance exercises available.
Instructions
• Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.
• To execute Clean, Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body.
• Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar.
• Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.
• To execute Jerk, adjust grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible, while vigorously extending arms over head.
• The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arm's length with back straight.
• Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward.
• To return, lower barbell to shoulders, then bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).
Note: Due to the complexity of the Clean and Jerk it should only be performed by women with a consistent and thorough weight training background, and using a weight that you can comfortably control.