Workout Tips

Olympic Weightlifting - Master the Snatch and the Clean and Jerk With Our Step-by-Step Guide

Nothing can match Olympic lifting for overall power and strength development.

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The Clean and Jerk

This lift starts with the barbell on the floor and sees the lifter take it overhead in two separate motions, cleaning it to the shoulders, pausing, and then jerking (or thrusting) it overhead to a full lockout. the clean and jerk is probably the single best lift for developing strength and power, as it requires a big pull for the clean, a big front squat to rise out of the squat position, and a tremendous effort to complete the jerk with a heavy weight.

 

 

The Setup

Set your feet at hip width, directly under the bar, then bend over and grab the bar with a shoulder-width grip. Drop your hips into a squat position with your back flat, arms straight, and hips higher than your knees. look straight ahead.

 

 

 

 

 

The Pull

Explosively pull the bar with your legs, hips, and back, keeping the bar very close to your shins, however, the bar shouldn’t make contact with your shins or knees as it rises, though it will brush your thighs. Triple-extend your ankles, knees, and hips, rising up onto your toes.

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