How to do a Clean and Jerk to increase your strength and improve your performance in CrossFit WODs.
Set up for the Clean and Jerk
- Begin with your heels hip width apart.
- Bar is on the ground and hands are in a hook grip just outside of your shins.
- Shoulders are at or just over the bar.
- Back is flat and tight.
- Chest is up.
- Core is tight.
- Weight is in balls of feet.
Points of Performance for the Clean and the Jerk
- Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate
- From the mid thigh, pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension)
- With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight
- Receive the bar in a full front squat so that it rests on the shoulders with the elbows up
- The bottom of the squat is with the crease of the hip below the knee
- Drive through the heels back to a standing position
- The clean is completed when the knees and hips are fully locked out and open at the top
- With the bar supported in the front rack position dip, drive, press under the bar, catch overhead and stand
- To initiate the dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical
- After the hips get fully extended in the drive, move the feet at the same time from under hips to a split position in the catch
- Push yourself down under the bar and catch the bar in full lockout
- With the bar overhead the front foot recovers back a step to center, then the back foot steps forward
- Rep is completed when the elbows, hips, and knees are all fully locked out
Tricks and Tips for a Clean and Jerk
- If you’re trying to perform multiple reps of a weight, just remember to reset, get ready, and go
- Try to refrain from sitting and thinking too long about the jerk after the clean as the weight has a tendency to pull an athlete forward by fatiguing the core
- A dip drive that is anything but vertical is destined for disaster