Clean and Jerk

Set-up

• Start with the bar on the floor, set up for the clean with a flat back and straight arms.

How to do it

1. Clean the bar to your shoulders and stand up fully.
2. Reset your grip and breathe, keeping your elbows slightly in front of the bar.
3. Dip, drive and jerk the bar overhead, landing in a split or with your feet in a partial squat.
4. Recover to standing with the bar locked overhead, then lower it under control.

Coaching cues

• Treat it as two lifts: finish the clean before you start the jerk.
• Punch your arms straight as your feet land.

Common mistakes

• Rushing the jerk before you are stable from the clean.
• Pressing the bar out slowly instead of driving under it.

Safety

• Learn the clean and the jerk separately with a qualified coach before combining them.