Olympic Lift Variations The Clean & Jerk
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Olympic Lifting The Clean & Jerk
The clean and jerk is an Olympic exercise used in competition and athletes to increase power.
There are a number of variations
How To Do The Clean & Jerk
Even though there are a number of different variations the basics remain the same.
The Clean & Jerk Key Points
- Power is generated with the legs and hips.
- Look for a triple extension of the aknles, hips knees and hips.
- Speed is critical.
The Clean & Jerk
Phases
- First Pull
- Second Pull
- Catch
- Jerk
Clean & Jerk Variations
Dumbbell
Power Clean
Kettlebell
Hang
Off Blocks
Hang Clean
The hang power clean is a great exercise. It gets the power of the movement but eliminates the puling the bar from the floor.
Catch in an athletic stance.
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