Clean and jerk is one of the Olympic weightlifting exercises that is performed after the snatch at competitions. This two-part lift consists of the “clean” , where the lifter pulls the barbell from the floor to their shoulders, and the “jerk”, where the barbell is then pushed overhead in a powerful motion.
As one of the two competition lifts,the clean and jerk showcases an athlete’s strength, technique, and precision. It’s not only an attest of pure physical power, but also of timing, balance, and technical skill.
Let’s get into more details on it!
Muscle snatch vs power snatch vs snatch – It’s an Olympic weightlifting exercise that’s split up into two movements – the clean, where you lift the bar off the floor, and jerk, where you push it overhead. It tests strength, power, and coordination.
What muscles are working in C&J?
The Olympic clean & jerk is a complex weightlifting movement that engages many different muscle groups in the body. Here is a detailed breakdown of the muscles that are primarily involved in each phase of the Clean and Jerk:
1. Clean Phase
2. Jerk Phase
- Split jerk – an athlete jerks the bar off their chest driving one leg forward and the other backward. After fixation and stabilization, they put the feet in line with each other again;
- Power jerk – an athlete jerks the bar off the chest, dropping under the bar and catching it in a half squat position. After that, they recover with the bar fixed in the overhead position;
- Squat jerk – an athlete jerks the barbell off the chest and goes down to the full squat balancing the bar. Then they recover to the standing position and fix the bar overhead.
Clean & Jerk Technique
The clean and jerk progression is complicated in terms of technique so it’s better to reach out for an adequate and experienced coach. I will try to describe everything in detail but remember that only a look from the side can reasonably judge the technique, point out the mistakes and help to reach a desirable result. If you have no one to give you a hand, at least record your workouts and analyze them afterward. The best angle is 45°.
Clean and jerk workout is difficult in terms of technique so even professional athletes hone it year after year. It has a huge range of motion and consists of several stages:
- starting position;
- pull;
- power position;
- turnover and catch;
- standing up;
- dip and drive;
- split jerk or the power jerk.
Let’s talk how to do clean and jerk.
1. Clean
2. Starting Position
The Main Points:
- shoulder-width stance;
- hands slightly wider than the shoulders, the hook grip;
- toes slightly out, the center of gravity on the mid-foot;
- flat back, a natural arch in the lower back;
- look straight ahead;
- bar over the mid-foot, shoulders over the bar;
- shins lean forward so that you can move the knees in the first pull and get firm vertical support when the bar is at the knee level. The bar can touch the shin or be as close to it as possible.
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3. The Pull
The power position is when the trunk and knees are slightly bent, an athlete is flat-footed, the bar is pushed towards the trunk, the shoulders and knees are in line and slightly over the bar. The explosion as a result of leg and trunk muscle cooperation provides reasonable spring mechanics and power.
- stiff hands;
- the bar drifts away;
- low speed;
- lack of power;
- improper move structure.
4. Turnover and Catch
5. Standing up
6. Getting Ready for the Jerk
7. Catch Position
- Foot Position: The athlete should split the legs forward and backward, creating a stable base of support with one foot in front of the other, as the barbell is driven overhead. You can also choose to perform Power Jerk and receive the bar overhead in a half squat.
- Bar Path: The barbell should be driven in a straight path overhead, with the athlete’s head moving out of the way as the bar passes. The bar should be caught directly over the head, with the arms fully extended.
- Elbow Position: The athlete should aim to catch the barbell with the elbows locked out and slightly behind the head, to ensure proper stability and support.
- Upper Back and Shoulders: The athlete’s upper back and shoulder muscles should be engaged to help support and stabilize the weight overhead, with the shoulders pulled down and back.
- Hip and Knee Position: The athlete should maintain a stable and upright position in the hips and knees, with the front knee tracking over the toe of the front foot and the back knee almost touching the ground.
- Breathing: The athlete should exhale forcefully as the barbell is driven overhead, and then take a deep breath to maintain intra-abdominal pressure during the catch.
- Recovery: Once the barbell is caught overhead, the athlete should recover by standing up and bringing the feet back together, with the weight fully stabilized overhead.
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6 C&J Variations
There are several variations of the Olympic clean and jerk technique that can be used in training, depending on the athlete’s level of experience, training goals, and individual needs. Here are some of the most common variations:
1. Power Clean and Jerk
This variation involves catching the barbell at shoulder height – in a half squat rather than in a full squat position, to focus on explosiveness and power in the hips and legs.
2. Hang Clean and Jerk
In this variation, the athlete starts with the barbell in a hang position, rather than from the ground, to focus on technique and explosiveness in the second pull.
3. Clean and Jerk Complexes
These involve performing multiple variations of the Clean and Jerk in succession, such as Power Clean + Front Squat + Jerk, to improve strength, power, and technique.
4. Clean and Jerk From Blocks or Rack
This variation involves performing the Clean and Jerk from elevated blocks or a rack, which can help to improve technique, explosiveness, and power.
5. Split Jerk
This variation involves splitting the legs forward and backward to catch the bar overhead, rather than catching it in a squat position, and can be useful for athletes who have difficulty stabilizing the barbell overhead.
6. Push/Power Jerk
This variation involves driving the barbell overhead by pushing with the legs and arms, and receiving the bar in a half or deep squat stance rather than splitting the legs, and can be useful for athletes who lack the mobility or stability for a Split Jerk.
These variations can be used in combination or as standalone exercises, depending on the athlete’s needs and training goals. It’s important to work with a qualified coach or trainer to ensure proper technique and safety when performing these exercises with load.
Mobility Importance For C&J
- better positions translate to higher power output 🏋🏼
- movement efficiency results in better strength endurance.
1. Proper Positioning
2. Improved Range of Motion
3. Injury Prevention
- Ankle mobility exercises, such as ankle dorsiflexion stretches or ankle circles
- Hip mobility exercises, such as hip flexor stretches, pigeon pose, or sumo squats
- Shoulder mobility exercises, such as shoulder dislocates or behind-the-neck presses
- Wrist mobility exercises, such as wrist extensions or flexor stretches
- Working with a qualified coach or trainer who can assess your mobility and recommend targeted exercises is the best way to ensure that you are addressing any mobility limitations and maximizing your potential in the Clean & Jerk.
4 Typical Novice Mistakes:
❌ Don’t wear regular sneakers for performing the clean & jerk. Spend some money to buy high-quality weightlifting shoes which will help you to keep the trunk in the proper position while dipping.
❌ Reach out for an adequate coach. It is difficult to learn the proper technique on your own. However, a look from the side will help you correct the movement taking into account all body peculiarities.
❌ Pay special attention to the wrist and elbow warm-up. When the bar rests on the chest and the elbows are pointed forward, our joints and tendons are under great tension. Use exercises to strengthen them additionally.
How To Make Progress In The Clean & Jerk?
1. Focus on Technique
2. Consistent Training
3. Progressive Overload
4. Assistance Exercises
- clean pulls to improve your pulling strength
- power jerk to concentrate on directing the bar over the head;
- overhead and front squats to empower the dip;
- split squats to train rising up from the split position;
- pause jerk with a 1-3-second stop in the half or full squat before finishing the exercise;
- clean pull from blocks, hyperextension with some weight, and your favorite ab and oblique muscle exercises to keep your trunk firm while standing up and avoid lower back injuries.
5. Deloads
6. Nutrition and Recovery
7. Train a limiting factor
4 Main Tips For Programming The Clean & Jerk
1. Establish A Baseline
2. Set Realistic Goals
3. Include A Variety Of Exercises
4. Monitor Progress
Conclusion
Also Read:
References:
- Becks Shepherd “Why are rest days important?” LiveScience, https://www.livescience.com/why-are-rest-days-important (accessed July 22nd, 2024)
- Daniel Plotkin, Max Coleman, Derrick Van Every, Jaime Maldonado, Douglas Oberlin, Michael Israetel, Jared Feather, Andrew Alto, Andrew D. Vigotsky, Brad J. Schoenfeld, “Progressive Overload Without Progressing Load? The Effects of Load or Repetition Progression on Muscular Adaptations,” PeerJ 10 (2022): e14142.
- Health Promotion Board (HPB) “Prevent Injuries with Proper Form During Workouts,” Singapore University Health Center, https://www.nus.edu.sg/uhc/articles/details/prevent-injuries-with-proper-form-during-workouts (accessed July 22nd 2024)
- Mayo Clinic Staff, “Weight training: Do’s and don’ts of proper technique,” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842 (accessed July 22nd, 2024)
- Photos by Torokhtiy Media Team; sciencephoto, Canva.com; decade3d, Canva.com; levelanskiy, Pinterest.
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My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
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