Clean and Jerk – Technique and Muscles WorkedThe clean and jerk is an advanced Olympic lift and one of the most effective and all encompassing wogked and performance exercises available. The Clean and Jerk is a highly technical lift, which challenges almost every muscle in clean jerk muscles worked body and increases muscle strength, size, and endurance whilst developing speed, coordination and agility skills. Due to the complexity of the Clean and Jerk it should only be performed by people with a consistent and thorough weight training background, and using a weight that you can comfortably control. One of two clean jerk muscles worked used in Olympic Weightlifting, the Clean and Jerk is made up of two main stages. The Clean and Jerk is an unmatched exercise in terms of the physical and mental demands placed on the body and should be approached with both respect and concentration. The information worker on this website is intended for informational how do corticosteroids function only, and should not jerj interpreted as specific clean jerk muscles worked advice.
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In this comprehensive guide we will break down the clean and jerk exercise seen in competitive Olympic weightlifting, competitive fitness, and sports performance training. A post shared by BarBend barbend on Feb 19, at 6: In the below sections we break down the clean and jerk into its individual segments and offer technique breakdowns and video tutorials.
The clean and jerk is one of the two lifts done in Olympic weightlifting. It is comprised of the 1 clean movement, which entails lifting a barbell from the floor into the front racked squatted position to standing, and the 2 jerk, which is done by powerfully moving the barbell from the front rack to the overhead, elbows locked out position in one, smooth and powerful motion. The below video is of the full clean and jerk lift done in an Olympic weightlifting competition.
The clean and jerk is a total body movement that stresses nearly every muscle in the body. Below are the main muscle groups that are worked when performing the clean and jerk exercise. The below section covers all aspects of the clean technique. In each section, we will discuss the key concepts of the clean, provided video tutorials, and offer a few clean variations to increase technique and performance in the clean.
The setup of the clean is critical to clean technique. Many faults in later phases of the clean are influenced by a poor or inconsistent setup; which when addressed can in fact help to minimize some common faults.
The first pull of the clean occurs when the barbell initially breaks from the floor. The first pull ends when the barbell passes the knee, which is the start of the second pull. Some key notes to be aware of during the first pull is: During this phase, the lifter acts upon the barbell to forcefully rotate their elbows underneath and into the front rack position. Important technique notes for this position are: The below clean exercises are common variations used in training of both elite and beginner level athletes.
The power clean can be used to teach the clean minimizes the need to do a full squat in the receiving position. It is primarily used to force a lifter to pull the barbell higher by increasing force output and pulling strength. The hang clean can be used to regress the full clean to minimize the complexity of the exercise for lifters who may have issues with the first pull and setup positioning. Additionally, this can be done to increase rate of force production in the clean and help lifters gain confidence, strength, and speed finishing the pull and assuming a stronger receiving position.
It can then be used by intermediate to advanced lifters to increase the rate of force production and explosiveness at certain phases of the clean, which can be extremely beneficial for lifters who lack explosiveness. The below section covers all aspects of the jerk technique. In each section, we will discuss the key concepts of the jerk, provided video tutorials, and offer a few jerk variations to increase technique and performance in the jerk.
The setup in the jerk is similar to that of the front squat, and entails a lifter to stand firmly with the barbell resting in the front rack position. The dip refers to the downward loading movement of the jerk, in which the lifter descends into a quarter squat dip depths may vary without falling forward or losing balance.
This can be done by keeping the weight back in the heels and maintaining s rigid upright torso and elbows in the dip. The dip speed should be smooth, and allow for a stretch reflex to take place.
Failure to load the dip properly, dip too fast, too slow, leaning to far back, or leaning to far forward can result in throwing the barbell out front and missing lifts overhead.
At the succession of the dip typically inches from the standing poison, the lifter forcefully uses their leg strength to stand upwards into the bar to increase vertical displacement of the barbell.
The key here is to not use your upper body to press the weight shoulders, chest, triceps off the body, but rather use those muscle to stabilize the torso to allow the lower body to drive the weight off the body. The receiving position in the jerk is highly dependent on the style of jerk one is doing specifically foot placement and depth of receiving the load overhead.
Be sure to read about the variations below to learn four of the jerk variations most commonly used to place loads overhead. The below jerk exercises are common variations used in training of both elite and beginner level athletes.
Note, in the below video, Mart Seim is performing a split jerk with a pause in the dip. This pause is intentional, as it forces a lifter to find better balance and technique in the dip and greater leg strength and aggression in the drive.
That said, the lifter should not pause at the bottom of the jerk, but rather change directions quickly to maximize jerk performance unless they are targeting the pause jerk variations for above reasons. A post shared by BarBend barbend on Jan 17, at The push jerk is a jerk variation that has a lifter place their feet already in the receiving position feet are placed in the squat position during setup.
By not moving the feet, you force a lifter to maximize leg drive in the jerk and to find better timing and balance after the drive phase to ensure proper par path and power.. The power jerk is done identically to the push jerk, with the exception that the lifter jumps their feet outwards an inch or so and assumes a slightly squatted receiving position. By not splitting or performing a full squat jerk, the lifter needs to produce greater amounts of power to drive the barbell higher into the air to assume a higher receiving position.
This can be useful for lifters who lack the ability to drive a barbell high enough upwards in the jerk. The split jerk is one of the more common methods used in competitive weightlifting to jerk heavy loads overhead.
The setup, dip, and drive phases of this jerk variation are identical to that of the other jerk variations. The key difference is the sliding of the feet into the split patterning, which is described below. The squat jerk is done with the identical setup, dip, and drive phases as the power and split jerk.
Similar to the power jerk, the lifter jumps their feet open into the squat position after driving the barbell high of the body with the legs. This requires greater overhead strength, stability, and total body mobility than all other jerks above, but can also allow for high amounts of loading to be placed overhead.
Note, the squat jerk and the split jerk are two of the most common jerks done when looking to maximize overhead jerking performance, though the split jerk is seen much, much more frequently. A post shared by BarBend barbend on Feb 17, at 6: Thursday, April 19, Powerlifter Cailer Woolam Pulls a Strong Powerlifter Cyprian Thompson Jr.
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