The clean and jerk is a weightlifting exercise that involves lifting a barbell from the ground to the shoulders (clean) and then from the shoulders to an overhead position (jerk). It is an explosive movement that engages the entire body and can build total-body strength and power. Here are the steps to perform the clean and jerk:
- Begin with the barbell on the ground. Stand with your feet shoulder-width apart and your toes pointing forward. Your shins should be touching the bar.
- Bend down and grip the bar with your hands slightly wider than shoulder-width apart. Keep your back straight, chest up, and eyes forward.
- Lift the bar off the ground by pushing through your heels and extending your legs. Keep your back straight and lift the bar to just above your knees.
- Explosively extend your legs, hips, and back to lift the bar to your shoulders. Pull your elbows up and around the bar as you lift it. The bar should land on your shoulders with your elbows pointing forward.
- Once the bar is on your shoulders, dip your knees and quickly drive them upward while pushing the bar overhead. Your arms should be straight at this point, and the bar should be directly over your head.
- Lock out your arms and stand up straight with the bar overhead. Hold the bar for a moment, then lower it back down to your shoulders.
- Lower the bar back to the ground by reversing the steps above. Lower the bar to your knees, then your shins, and finally back to the ground.
- Repeat the clean and jerk for the desired number of repetitions.
To get the most out of this exercise, it is essential to use proper form and technique. It is also important to start with a light weight and gradually increase the weight as you become more comfortable with the exercise. Additionally, warm-up properly before attempting the clean and jerk to avoid injury.