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


  1. First Pull
  2. Second Pull
  3. Catch
  4. Jerk


Clean & Jerk Variations


Power Clean



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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