how to perform the clean and jerk
TRANSCRIPT
iii
Table of Contents Table of Contents............................................................................................... iii
Introduction ........................................................................................................v
Materials ............................................................................................................1
Necessary ........................................................................................................3
Optional ..........................................................................................................4
Part 1: The Clean ................................................................................................5
Overview.........................................................................................................7
Starting Position ..............................................................................................7
Initial Pull........................................................................................................9
The Shrug ........................................................................................................9
Full Extension................................................................................................ 10
Getting Underneath ........................................................................................ 10
The Front Squat ............................................................................................. 11
Part 2: The Jerk................................................................................................. 13
Rules ............................................................................................................. 13
Index ................................................................................................................ 19
v
Introduction
The purpose of this manual is to educate the reader on how to properly perform the
clean and jerk. The clean and jerk is an Olympic weight lifting movement that
involves two major parts, the clean and the jerk. Both of these parts will be broken
down into sub sections and explained fully over the course of this manual.
Included pictures will detail the positioning and stance you should have during
each section of the lift. By following the steps laid out ahead, you can avoid injury
and poor development of your clean and jerk. If you are having any trouble
performing any of the steps, refer to the troubleshooting portion of the manual.
Note that this manual is a generalized guide only, and is no substitute for an actual
coach.
Overview
The clean, or the powerclean, is the first major part of the movement. It involves
taking the barbell from a resting position on the floor, to the top of the front of
your shoulders. Developing a competent powerclean will result in an increase of
strength and speed in the lower body. The powerclean is a fantastic exercise for
any athlete, but having proper form is integral to avoiding injury.
Starting Position
The starting position of the clean is fairly simple, but difficult to perfect. First,
begin with your legs shoulder width apart, and your feet directly underneath the
bar.
Next,bend over and use an overhand grip to grab the bar. Then, sink your hips and
raise up your chest so that your back is flat and your head is up. It is very important
that your back is flat, as this will prevent back injury.
Initial Pull
After you have obtained a satisfactory starting position, you are ready to take the
bar off the ground. With all of your strength and speed,
Pull the bar off of the ground
Maintain a flat back
Keep your head up
Allow the bar to pass your knees without touching
Allow the bar to brush against your thighs
The Shrug
Before we go on to full extension, the technique known as the shrug must be
covered. A shrug is simply the raising of your shoulders as high as they go while
still holding onto the weight. This will raise the weight a marginal amount, but is
very effective in gaining momentum.
10 How to Perform the Clean and Jerk
Full Extension
As you are using the initial pull technique to raise the bar from the ground, you
must extend your hips, knees and ankles simultaneously. At the climax of this
motion, your heels will be off the ground and you will be shrugging the bar. In
addition to this, you will be thrusting your hips forward into the bar to generate
upward momentum.
Getting Underneath
Now comes the finesse. While the bar is continuing its movement upward, perform
the following as fast as you are able:
Squat
Pull your elbows down
Bend your arms
Allow the barbell to fall on your front deltoids and clavicals
Do not allow your back to round
End the motion at the bottom of a squat
The Front Squat
Now that you have the weight in a steady position on the front of your body, all
you have to do is stand up. This is known as a front squat. Simply stand up with
the weight in the same position while keeping your core tight and you back
straight. End this motion with your legs fully extended.
12 How to Perform the Clean and Jerk
This position marks the end of the clean. Note that the above steps are supposed to
be done in one quick, smooth motion. You can perform this part alone and still get
an amazing workout. However, the complete Olympic movement involves the jerk
as well.
Rules and Penalties of Paintball 15
Overview
The jerk is the 2 major movement of the lift. It involves taking the bar from a
resting position on the front of your torso to up above your head with arms locked
out. Often, athletes can’t jerk as much as they can clean, so developing a strong
jerk will put you ahead of the rest.
The Dip
From the position we ended with in part 1, the first action you will take will be to
bend your knees so that you dip 2 to 3 inches down. This will give you the space
you will need to press upward with your legs. Although the jerk looks like an
upper body exercise, all the power of the movement comes from your legs.
16 How to Perform the Clean and Jerk
Press Upward
From this dipped position, forcefully press against the ground with your legs. You
should press hard enough that you come off the ground, similar to jumping. While
you have upward momentum, the bar will as well. While you and the bar travel
upward, simultaneously and as quickly as you can:
Move your head backward slightly
Extend your arms
Put your dominant leg to the back
Put your non-dominant leg to the front
Ensure that your feet are facing forward
Put your head forward so that the bar is directly above it
Lock out your arms
This is the most difficult step of the clean and jerk due to the fact that it is actually
7 steps simultaneously. Be careful with your head placement and be sure to only
jerk weight you are confident you can handle. Only perform this movement in a
safe environment.
Rules and Penalties of Paintball 17
Standing Steady
By Olympic rules, the weightlifter must have both feet underneath him with arms
fully extended to complete the lift. So from the position in the last step, you will
want to keep your core tense, and put each of your feet under you. Do not drop the
weight until you have stood for a second. In a competition, a judge will let you
know when it is time to drop the weight.
18 How to Perform the Clean and Jerk
Conclusion
This final position marks the end of the clean and jerk. From here it is proper
practice to simply drop the weight. Although this is common, make sure you check
with the rules of your gym about dropping weights from a high altitude. Remember
that the clean and jerk is not about strength so much as it is about finesse. Practice
is crucial to developing a strong clean and jerk, so performing the exercise at least
2 days a week is recommended for development.