With an empty barbell, perform: 5 strict presses. However, a similar warmup will apply to a push jerk. Text and graphics from the StrengthLog app. We’re going to assume that we’re talking about your standard split jerk, since this is what the traditional clean and jerk uses (as opposed to a push jerk). The clean and jerk develop your explosive strength and power in almost your entire body. Both lifts are also commonly trained separately, and can be done with many variations. As the name suggests, the exercise is composed of two separate lifts: the clean, in which you lift the bar from the floor to the front of the shoulders, and the jerk, in which you push the bar up to straight arms over your head. The feet must be set shoulder-width apart, and as the knees are bent the back should be kept straight. The tremendous weight then rests on the clavicles as the lifter pauses to breathe. Second, clean the kettlebell or dumbbell with your elbow tight to your side. The clean and jerk is a classic barbell exercise, and one of the competition lifts in weightlifting. The clean portion of the lift is the first stage in which the barbell is raised from the mat and racked across the collarbone. First, you should feel tension in your hips, glutes and abs before you pull the weight from the floor.

Lower the bar in front of you, with control.In an attempt to combat these issues, coaches have developed all sorts of technical variations, prehab and corrective protocols that have only complicated the matter. First, take a step back with your front foot and then step forward with your back foot, until you’re standing with your feet side by side again, while controlling the bar on straight arms above your head. The Power Clean, Clean and Jerk and Split Snatch are all legendary power building movements intended to build power for non-weight lifters but, they have always had nagging issues.1 Muscle in the Body that's Abused & Damaged. Duck under the bar and catch it on straight arms, with your legs in a lunge position. This movement is one of the traditional Olympic Lifts (the other being the Snatch) and has become extremely popular in recent years due to CrossFit.Slightly bend your knees, and then forcefully extend them to push the bar up.Then squat down again to receive the bar on the front of your shoulders. Metcon Metcon (Time) For Time (10-12 min cap) 5 Rounds 18/14 Cal Row, Bike, or Ski. Squat Clean + Split Jerk Weightlifting Metcon (Weight) EMOM 12 2 Squat Cleans + 1 Push Jerk 75 of 1 RMcleans do not need to be touch n go You may reset your grip in between Cleans. Lift the bar in a smooth but fast motion. Power Clean + Push Press Power Clean + Front Squat + Push Jerk.

Hold your breath, and brace your core slightly.

Lean forward and grip the bar with an overhand grip, about shoulder-width apart.

Step up close to the bar, so that it is about over the middle of your foot.

Clean and jerk