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How To Properly Clean And Jerk - Movement Standards
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The Clean and Jerk is a classic Olympic lift known for testing strength, power, speed, and coordination. It consists of two main parts: the Clean, which moves the barbell from the floor to the shoulders, and the Jerk, which moves the barbell from the shoulders to overhead. Here’s a detailed breakdown on how to execute this complex and dynamic lift properly.
Setup and Starting Position
1. Foot Position: Stand with your feet about hip-width apart, toes slightly pointed out.
2. Bar Placement: The barbell should start on the ground close to your shins.
3. Grip and Setup: Bend at the hips and knees to reach down and grasp the barbell with an overhand grip slightly wider than shoulder-width. Your back should be flat, chest up, and eyes focused forward.
Movement Phases
The Clean
1. First Pull (from floor to knees): Lift the bar from the floor by extending your legs, keeping the bar close to your body, back flat, and arms straight.
2. Second Pull (explosive phase from knees to thighs): As the bar passes the knees, accelerate by further extending the hips and knees rapidly and then shrugging the shoulders. The bar should travel up the body in a vertical line.
3. Catch: At maximum extension, pull yourself under the bar, rotating the arms around and under the bar to catch it securely at the front of the shoulders in a partial squat. Stand up by driving through the heels.
The Jerk
1. Dip: From the standing position with the bar at your shoulders, perform a small dip by bending the knees and keeping the torso upright.
2. Drive: Explosively straighten your legs and drive through your heels to propel the barbell upward off your shoulders.
3. Split: As the bar ascends, quickly move into a split stance with one leg forward and one back to catch the bar overhead with arms fully extended.
4. Recovery: Bring your back foot forward first, then your front foot back to stand up straight with the barbell held overhead.
Points of Performance
- Keep the Bar Close: The bar should travel as close to your body as possible during both the clean and the jerk to maintain control and maximize efficiency.
- Footwork: Proper footwork is crucial in the jerk to ensure balance and stability when catching the bar overhead.
- Elbow Position: In the catch phase of the clean, ensure your elbows are high and in front of the bar to secure the load and protect the wrists.
- Lockout: Arms must be fully locked out when the bar is overhead in the jerk, with the bar aligned over the hips and heels for stability.
Common Mistakes
- Rounded Back: Keep your back flat throughout the lift to avoid injury and ensure maximum power transfer.
- Early Arm Bend: Keep the arms straight during the initial pull phases; bending the arms early can decrease power and make the lift less efficient.
- Jumping Forward: If you find yourself jumping forward to catch the bar, it often means the bar is traveling too far forward. Focus on keeping the bar close to your body.
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Setup and Starting Position
1. Foot Position: Stand with your feet about hip-width apart, toes slightly pointed out.
2. Bar Placement: The barbell should start on the ground close to your shins.
3. Grip and Setup: Bend at the hips and knees to reach down and grasp the barbell with an overhand grip slightly wider than shoulder-width. Your back should be flat, chest up, and eyes focused forward.
Movement Phases
The Clean
1. First Pull (from floor to knees): Lift the bar from the floor by extending your legs, keeping the bar close to your body, back flat, and arms straight.
2. Second Pull (explosive phase from knees to thighs): As the bar passes the knees, accelerate by further extending the hips and knees rapidly and then shrugging the shoulders. The bar should travel up the body in a vertical line.
3. Catch: At maximum extension, pull yourself under the bar, rotating the arms around and under the bar to catch it securely at the front of the shoulders in a partial squat. Stand up by driving through the heels.
The Jerk
1. Dip: From the standing position with the bar at your shoulders, perform a small dip by bending the knees and keeping the torso upright.
2. Drive: Explosively straighten your legs and drive through your heels to propel the barbell upward off your shoulders.
3. Split: As the bar ascends, quickly move into a split stance with one leg forward and one back to catch the bar overhead with arms fully extended.
4. Recovery: Bring your back foot forward first, then your front foot back to stand up straight with the barbell held overhead.
Points of Performance
- Keep the Bar Close: The bar should travel as close to your body as possible during both the clean and the jerk to maintain control and maximize efficiency.
- Footwork: Proper footwork is crucial in the jerk to ensure balance and stability when catching the bar overhead.
- Elbow Position: In the catch phase of the clean, ensure your elbows are high and in front of the bar to secure the load and protect the wrists.
- Lockout: Arms must be fully locked out when the bar is overhead in the jerk, with the bar aligned over the hips and heels for stability.
Common Mistakes
- Rounded Back: Keep your back flat throughout the lift to avoid injury and ensure maximum power transfer.
- Early Arm Bend: Keep the arms straight during the initial pull phases; bending the arms early can decrease power and make the lift less efficient.
- Jumping Forward: If you find yourself jumping forward to catch the bar, it often means the bar is traveling too far forward. Focus on keeping the bar close to your body.
#crossfit #gym #gymmotivation #crossfitcommunity #gymlife #howto #coaching #fitness #fitnessmotivation #fitnessjourney #fitnessaddict #fitfam #fitnessaddict #olympicweightlifting #cleanandjerk #cleanjerk #weightlifting #womenwholift