라이브러리로시작 
끝 
운동 라이브러리
Clean and Jerk
The classic two-part Olympic lift: a clean to the shoulders followed by a jerk overhead, the heaviest way to move a bar from floor to overhead.
역도바벨Floor to overhead
주동근
둔근대퇴사두
협응근
삼각근승모근삼두척추기립근
장비
바벨
패턴
Floor to overhead
준비 자세
- 01Set the bar over mid-foot with a hook grip just outside the legs.
- 02Fix a flat back and braced trunk before the first pull.
- 03Plan the whole sequence: clean, stand, breathe, then jerk.
- 04Use bumper plates and space to drop the bar safely.
수행
- 01Clean the bar from the floor, catching it on the shoulders in a front squat.
- 02Stand up fully and reset your feet and breath.
- 03Dip straight down a few inches with an upright torso.
- 04Drive the bar off the shoulders and punch under into a split or power stance.
- 05Recover the feet in line and hold the bar locked out overhead.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use singles and doubles for almost all working sets.
- -Base volume at 70 to 85 percent; save maximal attempts for planned heavy days.
- -Split jerk and clean technique can be trained separately when either lags.