Setup & Positioning
"Stand with your feet about hip-width apart, barbell over your midfoot. Grip the bar just outside shoulder-width, arms straight, and shoulders slightly over the bar. Keep your chest up, spine neutral, core braced, and eyes forward."
Key point: “Every phase of the clean and jerk builds on the one before—don’t rush. Precision first, speed second.”
Execution — Step by Step
1. First Pull
- Push through your heels to lift the bar from the floor to just above the knees.
- Maintain your back angle—hips and shoulders rise together.
2. Second Pull (Power Phase)
- Once the bar passes your knees, explosively extend your hips, knees, and ankles.
- Shrug your shoulders hard and keep the bar close to your body.
3. Catch (Front Squat Position)
- Pull yourself under the bar, rotating your elbows forward.
- Land in a quarter- to full-squat with the bar resting on your front delts, elbows high.
- Stand tall to complete the clean.
4. Jerk Dip
- From the standing rack position, bend knees slightly (~6–8 inches) without leaning forward.
5. Drive & Split
- Explosively extend your legs, driving the bar overhead.
- Simultaneously split your legs—one forward, one back—to catch the bar with locked-out elbows.
6. Recovery
- Bring your front foot back halfway, then your back foot forward to meet it.
- Lower the bar safely to the shoulders, then the floor.
Where You Should Feel It
- Legs, hips, and glutes powering the lifts
- Upper back and traps during the pull
- Shoulders, triceps, and core stabilizing the jerk
Where You Shouldn’t Feel It
- Lower back from rounding in the pull
- Wrists from letting elbows drop in the catch
- Shoulders from pressing instead of locking out with leg drive
Breathing
- Brace before each pull
- Exhale briefly after the clean, re-brace before the jerk
- Controlled breathing between reps
Common Mistakes to Avoid
- Pulling with arms too early – Legs and hips drive first.
- Catching with elbows down – Rotate elbows forward for stability.
- Jerking with just the upper body – Let your legs do the heavy lifting.
- Overreaching in the split – Keep it balanced for a solid base.
