CLEAN & JERK / Olympic weightlifting
How to Power Clean and Jerk
The power clean and jerk is an Olympic style lift. This movement is a complex weightlifting movement which takes time to master. This movement is best for developing explosive muscular power which can translate into sports such as football and hockey. Individuals who wish to build strength in their legs, back, core and shoulders should use this lift regularly. This article will go over the steps for executing the lift and what to avoid in order to prevent injury.
How to Execute the Lift
Position your feet facing straight ahead.
Hold the bar at shoulder length, half way up your feet.
Bend your hips and grab the bar overhand while looking forward and your back is straight.
Extend your hips and pull the bar up to your chest so that you are able to jump under it.
Jump under the bar, and catch it on your shoulders, just under your collarbone.Making sure that your elbows are sticking out in front of you, and you are bending your wrist.
- Go slow without using any weights attached to the bar and practice until you master this step.
Extend your hips so that you are standing back up with the bar still resting on your shoulders.
Set your wrists perpendicular to the bar to prepare to thrust the bar up.
Hop up to initiate the thrust, and stagger your feet to ensure stability.
Push bar over your head and extend your elbows.
Carefully replace the bar back to the ground.
Avoiding Acute and Chronic injury
Don't arch your back as it could lead to kyphosis and spinal injury.
Do not hold onto the bar when it lands on your shoulder.This will take some practice, but it will limit the amount of weight you can use.
Do not lean back to catch the bar, your back should be straight at all times.
Do not keep your feet in place when thrusting.That places too much stress on your lumbar spine.
- Prevent this issue by staggering your feet. This will take pressure off your back and improve stability.
Do not roll the bar out and pull it back.You will lose intraabdominal pressure.
Never workout without a spotter
- Start with the lightest weights available.
- Keep your abs tight.
- keep head facing straight forward.
- Try practicing the steps with a broom or stick first before applying weight in the gym.
Video: Beginners Guide to Clean & Jerk with MegSquats | JTSstrength.com
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