Clean and Jerk

Clean & Jerk · C&J

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BarbellPlate Free weightsFunctional

The clean and jerk is one of the two contested Olympic weightlifting lifts, taking a barbell from the floor to the shoulders (the clean) and then overhead to a locked-out position (the jerk). It builds maximal full-body power, requiring explosive hip extension, a deep front-squat catch, and a powerful dip-drive overhead. Clean the bar to the rack, reset, then dip and drive to punch the bar overhead, receiving it in a split or power position.

Mechanic

Compound

Load type

Weighted

Utility

Basic

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