CLEAN & JERK (sonogram style technical analysis with text below it)
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FULL BODY (Advanced/Coaching Required)
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This is one of the two classical competitive Weightlifting exercises.
The objective of the Clean with Jerk is to lift the barbell to a
locked out overhead position in two seperate movements. The first
movement is to the shoulders, and the second is to overhead. Stand
over the barbell. Position your feet underneath with your feet at
hip width.
The bar should cross your feet at the metatarsal joints just in front
of your ankles. Point your toes slightly out. Hold your head erect
and tighten your spinal muscles. Rotate your shoulders forward. Now
bend over while squatting down and grasp the bar with a shoulder-
width grip. Lock your elbows and position your body so that your arms
are vertical to the bar with flexed wrists. Keeping your back muscles
contracted, take a 3/4 breath. Using your legs, explode the barbell
up off the floor.
When the barbell passes your knees, push in with your hips. Your
knees will shift back down and under the bar. At the same time, bring
your hips in, start to pull the barbell up with your back. This
action will bring the bar into contact with your legs at mid-thigh.
At the moment of contact, accelerate the bar upward with your legs
and back until your body reaches a full extension. At full extension,
contract your calves and trapezius muscles simultaneously, going up
on your toes and shrugging your shoulders.
This movement puts maximum momentum into the barbell, allowing it to
continue to rise while you drop under it. Bend your elbows, pulling
the bar up with your arms as you jump your feet out to the sides and
descend into a full squat as quickly as possible. With the bar moving
up and you going down, twirl your elbows under the barbell so that it
comes to rest upon your anterior deltoids and clavical bones just
before you reach the bottom. Keeping your back muscles contracted,
stand with the bar.
Once you are standing, bring your feet back to hip width. Point your
toes straight ahead. Lower your elbows down and out slightly. Release
and take another 3/4 breath. Tighten your deltoid muscles and take a
short quarter squat down while maintaining a strictly upright spine.
Now explode upward, pushing off the floor and driving the barbell up
with your arms. At the top of your extension, go up on your toes and
quickly jump your feet forward and back into a split. Your front foot
should plant just before your rear one.
The heels of both feet should be turned slightly out. Secure the
barbell overhead in line with your ears. Return to an upright
position by bringing your lead leg in first, followed by your
trailing leg.
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©Copyright Patrick D. Young 2010