Clean and Jerk

Setup

1. 01Set the bar over mid-foot with a hook grip just outside the legs.
2. 02Fix a flat back and braced trunk before the first pull.
3. 03Plan the whole sequence: clean, stand, breathe, then jerk.
4. 04Use bumper plates and space to drop the bar safely.

Execution

1. 01Clean the bar from the floor, catching it on the shoulders in a front squat.
2. 02Stand up fully and reset your feet and breath.
3. 03Dip straight down a few inches with an upright torso.
4. 04Drive the bar off the shoulders and punch under into a split or power stance.
5. 05Recover the feet in line and hold the bar locked out overhead.

Checkpoints

• -A deliberate pause and re-brace separates the clean from the jerk.
• -The dip stays vertical with heels down.
• -The bar finishes over the ears with locked elbows.
• -Front foot and back foot recover to a straight line under a stable bar.

Common mistakes

• -Rushing into the jerk before recovering from the clean.
• -Dipping forward onto the toes and driving the bar out front.
• -Pressing the bar out instead of receiving it locked.
• -Short, cramped split that leaves the bar drifting forward.