Muscle Gain

 

With this checklist and video, I'll show you how to perform a Clean and Jerk. This is one of the Olympic-lifts; requiring strength, speed, agility and coordination. It is ideally used as a part of a strength and conditioning program.

The Clean& Jerk is a full body, dynamic movement. It should be a part of a strength and power cycle. Depending on the intensity (weights being lifted) it can focus on strength and muscle endurance or power.

 

The set up: This is where the lift is really made. If the set-up is off, it causes a chain reaction through the rest of the clean.

- Feet about shoulder-width

- Back tight, flat, shoulder blades set tight, pulling down your back

- Barbell placed against the shins

- Arms in a vertical line, perpendicular to the floor

- Use hook grip to hold the barbell (thumbs under the fingers)

 

The Pull: this is where the bar is starts moving off the floor, until it passes the waist. Think of it as a wind up for a big throw. It should be precise, measured and you should always be in control.

- Gradually press your heels into the floor

- Maintain the angle of the back to ensure shoulders are over the bar

- Sweep bar into the thighs

The catch: This is where the bar is caught on the anterior deltoids

- Move the elbows quickly around the bar into place

- No bicep curling the barbell up!

- "catch it high, ride it down"

The Jerk: getting the bar from the shoulders to an overhead position without pressing the bar out

- Keep the elbows high

- Set your back tight and relax your fingers and wrist

- Inhale and hold, using the air pressure of your lungs to brace your core and spine

- Dip slowly from the knees

- Push upwards against the bar and split the feet

- Bring the feet to center to complete the lift

 

This is a relatively complex movement requiring a lot of technique and practice. We recommend taking it easy to start.

Your program should consist of light weights, starting with the 20kg barbell, performing 6 to 10 sets of 3 to 5 repetitions. Add weight only when you've mastered the lift at a given weight.

Progress like this:

20/5 25/5 30/4 35/4 40/3 45/3 47.5/3 50/3

 

Check out our instructional video for more information!

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