Today I will talk about an Olympic Lifting workout which is commonly name clean and jerk workout. It is a lifting workout for developing explosive power and strength.
The clean and jerk workout is important because along the way your body will have improved its core strength, mobility and neuromuscular capacity.
You will have also exposed the connective tissues, tendons, ligaments and muscle fibers to various angles and degrees of resistance and speed which helps the body become more functional in sport, allowing it to cope with a variety of forces and activities, whilst also reducing one’s risk of injury.
How to Do a Clean and Jerk Workout
When learning an Olympic lift, it is essential that a major emphasis is placed on learning proper technique first using lighter weights. The goal is to increase power output which comes from moving a weight quickly.
If the weight is too heavy, the bar will move slowly and the athlete’s technique will suffer potentially causing injury. Over time as technique and speed improves, gradually the weight is increased on the bar, contributing to effective development of speed and power conversion.
As a coach (know more about me), I understand the importance and benefits of Olympic lifting and the carryover to one’s sport, through better coordination and developing a higher rate of force.
Even if that ranges from the traditional Power Clean and Jerk to the much more complex Snatch, Olympic lifts train the athlete to explode and use the maximum possible force. As a result, quality of movement is favored over quantity with longer rest breaks to ensure the body is fresh when performing lifts.
1. Clean and Jerk Workout SET UP:
- To perform a clean and jerk stand over barbell on Olympic platform or appropriate flooring with feet positioned under the bar slightly wider apart than hip width with toes slightly pointed outwards.
- Squat down and grip the bar with an overhand grip slightly wider than shoulder width.
- Position the shoulders over the bar and flatten back.
- Arms are straight with elbows pointed along the bar.
2. FIRST PULL
- Pull the bar up off the floor by extending the hips and knees.
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3. SCOOP
- Scoop is the most important part.
- As the bar reaches the knees, vigorously raise the shoulders while keeping the barbell close to the thighs.
- When the barbell passes mid-thigh, allow it to contact the thighs.
4. SECOND PULL For Clean and Jerk Workout
- Drive upwards extending the body.
- Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body.
5. DECENT UNDER BAR
- Aggressively pull the body under the bar, rotating the elbows around the bar and perform your power clean.
6. CATCH
- Catch the bar on front of shoulders while lowering into a squat position.
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7. FINISH
- Upon reaching full squat, stand up immediately.
8. KNEE AND HIP FLEXION
- Adjust grip if necessary.
- Inhale and position the chest high with torso region braced tightly.
- Remember your hip position is very crucial for performing a clean and jerk.
If your hip is not the right position lifting time of the barbell, then chance of injury risk is very high.
9. EXTEND AND CATCH
- Keeping pressure on the heels, dip the body by bending the knees and ankles slightly.
- Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead.
- The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arm’s length with the back straight.
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10. FOOT RECOVERY AND FINISH POSITION
- Now lets finish the clean and jerk workout with push up.
- Push up with both legs.
- Position feet side by side by bringing the front foot back partway and then the rear foot forward.
In Bottom Line:
Hope you understand The Clean and Jerk Workout. This is the ultimate guide to start your workout. Just follow this steps written in this article.
Have any problem relating this workout just watch the guide below.
Upon completion, drop the bar from the finish position overhead in front of body on the platform, whilst stepping back away before trapping, if necessary, to stop the bar’s movement.
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