Clean and Jerk

How to Perform Clean and Jerk

1. 1
   Start with the bar over mid-foot, grip just outside your knees, shoulders over the bar.
2. 2
   Pull the bar off the floor by extending your legs while keeping your back angle constant.
3. 3
   As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension).
4. 4
   Pull yourself under the bar, catching it on your front deltoids in a front squat position.
5. 5
   Stand up with the bar in the front rack position.
6. 6
   Dip by bending your knees, then explosively drive the bar overhead.
7. 7
   Split or push your feet apart, locking the bar out overhead with straight arms.
8. 8
   Recover your feet to a standing position with the bar locked out overhead.