THE CLEAN MASTER HOW TO
THE CLEAN MASTER FULL

There are many benefits of the clean and jerk. DonвЂ™t lean forward, as the bar may bounce back and hit your head. Once youвЂ™re stabilized, stand up.ДЇorm Tip: If you feel as though youвЂ™re going to drop the weight, keep your arms locked out and let them fall forward so that the bar crashes to the floor. Do not stand up until the weight feels balanced. Lock your arms out and pause in the bottom of the jerk to stabilize the weight. Step 7 - Receive and Recover the Jerk Overhead So, youвЂ™re going to a) dip down, b) drive the bar over your head, and c) drop into a half squat position as the bar ascends.ДЇorm Tip: Initiate the drive with the legs, and think about pushing everything you can through the bar. Really, itвЂ™s a push press that your drop under to reduce the distance it has to travel overhead. DonвЂ™t think of the jerk as just an overhead press. For now, weвЂ™ll stick with the squat jerk. There are two types of jerk - a split jerk and a squat jerk. Be sure to dip down in a straight line, not letting the torso sway back or come forward.

This phase of the lift is essentially a push press.ДЇorm Tip: The dip speed should be smooth and allow for a stretch reflex to take place. This creates a spring-like effect to help drive the weight overhead for the jerk phase of the lift. Step 5 - Dip DownДЇrom the front rack position, the lifter is going to dip their knees down a few inches. A lot is going on during a clean and jerk, so be sure to keep your knees actively pressed out for an efficient squat. The elbows should be pointing forward.ДЇorm Tip: Be aware of your knees.

Step 4 - Catch the BarbellДЄs the bar is exploding upward from the hip drive, the lifter will quickly squat down and catch the barbell across their shoulders in a front rack position. As you finish the second pull, stay active on the barbell after the second pull using the traps to elevate the bar higher and pull oneself under the bar.ДЇorm Tip: Try to simultaneously move the feet and reset them firmly under your hips so that youвЂ™re in a strong front rack position. Then, the lifter acts upon the barbell to forcefully rotate their elbows underneath and into the front rack position.

THE CLEAN MASTER FULL

The lifter then drives their hips and pulls the barbell up the body, making sure to stay balanced in the full foot with the shoulders above the bar. For this pull, the barbell passes the knee and ends up right at hip level. This next step could be broken down into two parts, but it happens so quickly that itвЂ™s basically one cohesive step. Step 3 - Initiate Second Pull and Turn the Bar Over Be sure to maintain a neutral spine and to keep your core braced.ДЇorm Tip: The goal of this first pull is to gain the momentum necessary for an explosive second pull. The initial pull is essentially a deadlift. The first pull ends when the barbell passes the knee, which is the start of the second pull. The first pull of the clean occurs when the barbell initially breaks from the floor. This will ensure the barbell starts close to the body in the pull, which ensures a smooth bar path. Note: these are general setup concepts, and specific setups may vary based on coach/athlete preferences.ДЇorm Tip: The barbell should be in contact with the shins at the setup. The shoulders should cover the barbell, with the hips lower than shoulder-level yet higher than the knees. Stand in front of a loaded barbell with the feet set hip-width and turned slightly out (as this will allow the lifter to keep the knees/thighs out on the setup). ItвЂ™s traditionally done with a barbell, so thatвЂ™s the variation weвЂ™re outlining below.) Step 1 - Get Set

(Note: You can most certainly do a clean and jerk with a set of dumbells or a pair of kettlebells.

THE CLEAN MASTER HOW TO

How to Do the Clean and JerkД«elow is a step-by-step guide on how to perform the clean and jerk with a barbell. Speak with your physician if you have any concerns.

The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Clean and Jerk Sets, Reps, and Weight RecommendationsД®ditorвЂ™s note: The content on BarBend is meant to be informative in nature, but it shouldnвЂ™t take the place of advice and/or supervision from a medical professional.In this guide, weвЂ™ll go over all of the steps needed to perform a proper clean and jerk, as well as the moveвЂ™s benefits, variations, and alternatives. However, youвЂ™ll be rewarded with more full-body strength, coordination, and power - which is probably why youвЂ™re reading this article. ItвЂ™s essentially three moves in one - a deadlift, a clean, and an overhead press - and learning it takes time, skill, and patience. That said, the clean and jerk isnвЂ™t easy to do. ItвЂ™s one of the two competition lifts in the sport of weightlifting, but itвЂ™s a pretty useful addition to your workout program. Few moves are as dynamic and recruit as many muscles - namely, the quads, back shoulders, glutes, and core - as the clean and jerk.

The clean master