What is the Clean and Jerk?

About Clean And Jerk

The clean and jerk is one of the two main lifts performed in olympic weightlifting competitions, the other being the snatch. This lift combines two distinct movements: the clean, where the barbell is lifted from the floor to the shoulders, and the jerk, where the barbell is then lifted overhead. The clean and jerk requires a combination of strength, power, speed, flexibility, and technique.

Steps of the clean and jerk

The clean and jerk can be divided into the following phases:

Clean

• Setup: Begin with the barbell on the floor, feet shoulder-width apart, and the bar over the midfoot. Grip the bar with a slightly wider than shoulder-width grip, with your back straight, chest up, and hips lower than the shoulders.
• First Pull: Lift the bar off the floor by extending the knees while keeping the back angle constant. The bar should move in a straight line upwards close to the body.
• Transition: As the bar passes the knees, re-bend the knees slightly and shift the torso to a more vertical position, preparing for the explosive second pull.
• Second Pull: Forcefully extend the hips, knees, and ankles (triple extension) to propel the bar upwards, while shrugging the shoulders and pulling the bar close to the body.
• Catch: Quickly drop under the bar, rotating the elbows around and under the bar to catch it on the front of the shoulders. The bar should rest on the clavicles and deltoids, with the elbows pointing forward and the body in a front squat position.
• Stand Up: Stand up from the squat position with the bar resting on the shoulders to complete the clean.

jerk

• Dip: Bend the knees slightly to lower the body, keeping the torso upright and the weight balanced over the midfoot.
• Drive: Forcefully extend the knees and hips to drive the barbell upwards off the shoulders, transferring the force from the legs to the bar.
• Split or power jerk: Quickly drop under the bar, either by splitting the legs into a lunge position (split jerk) or by bending the knees and catching the bar with arms fully extended overhead (power jerk).
• Lockout: Ensure the arms are fully extended and the bar is stabilized overhead, with the body in a strong, balanced position.
• Recover: Bring the feet back together under control to stand up straight with the barbell held overhead, completing the lift.

The clean and jerk is a highly technical lift that showcases an athlete's strength, power, and coordination. Mastery of this lift requires dedicated practice and proper coaching. It is not only a key component of competitive weightlifting but also a valuable exercise for developing full-body strength and explosive power.

Incorporating the clean and jerk into a training regimen can lead to significant improvements in muscle mass, strength, and overall athletic performance. This lift engages multiple muscle groups and enhances the body's ability to generate and transfer force efficiently.