Clean & Jerk
Getting Set
• Feet placed slightly wider than hip width pointing straight ahead or slightly turned out
• Overgrip or hooking with distance between hands slightly wider than shoulder width
• Angle between torso and floor may be slightly greater that’s that used at beginning of snatch
2. The First Pull
• Barbell listen from floor to knee height through an extension of knees and hips
4. The Top Pull
3. The Shift or Scoop
• Barbell listen from top of knees to upper thigh to pubic area
• Hips move forward and the knee re-bends slightly so that the main balance point shifts from the front of the heel to the ball of the foot
Powerful extension of hips and knees followed by plantar flexion violently and forcibly ejects bar off the upper thigh.pubic area into a rapid ascent
5. The Catch, Amortization, and Possible Rebound
• Lifter drops rapidly into the full squat position with the feet moving sideways quickly into a comfortable front squat position
• Elbows revolved rapidly forward as the grip is relaxed and the bar is caught on the shoulders, which have moved forward
• Some lifters employed the split or deep lunge to drop low enough to catch the clean
6. The Get Set, Dip, and Drive of the Jerk
7. The Catch and Recovery
• Common for hands to move closer together when transitioning from the top pull to the catch
◦ Upon recovering from squat, barbell is heaved up off shoulders and grip-width is reset
• Re-tighten torso musculature prior to dipping
• Dip can commence once the stance is at a width slightly wider than hips and toes pointing slightly outward
• Main pressure point on heels and upper arms should be approximately 45 degrees in relation to vertical axis of torso
• Hands are relaxed
• Without pausing, the knees and hips extend forcefully, followed by contraction of trapezius to rapidly drive the barbell straight up
• Experienced lifters elevating heavy weights can take advantage of the elastic component of the bar, but the timing is slightly different from brand to brand of bar
Most lifters drop into a split (a shallow lunge)
• Back foot should make contact first to drive lifter forward so the vertical axis of torso is in line with the bar pathway
• To recover from split, the lifter leans backward and the rearward momentum will enable the front food to slide back to the starting position
• Rear foot can recover forward insuring the bar moves only in a vertical pathway completing the lift
