How to Perform the Clean and Jerk

How to Perform the Clean and Jerk

Olympic Gold Medalist Matthias Steiner

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.

Materials

Necessary

Olympic regulation barbell

Barbell plates

Flat, durable surface

4 How to Perform the Clean and Jerk

Optional

Olympic weightlifting shoes

Weightlifting chalk

Part 1: The Clean

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.


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.


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 13

Part 2: The Jerk


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.


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.


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.


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.

Fundamental Skills of Paintball 19

Index

clean, v, 7, 12, 15, 16, 18

core, 11, 17 jerk, v, 12, 15, 16, 18 legs, 7, 11, 15, 16

momentum, 9, 10, 16

movement, v, 7, 10, 12, 15, 16 power, 15

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How to Perform the Clean and Jerk