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Clean and Jerk

AdvancedStrengthTier T4

Pull a barbell from the floor and receive it in a front squat. Stand, then dip and drive the bar overhead, catching it with the feet split.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the barbell on the floor close to the shins with an overhand grip just outside the legs.
  • Lower the hips with the back straight, chest up and shoulders just in front of the bar.
  1. He is set over the barbell at his shins, hips low, back straight, chest up, shoulders just in front of the bar, gripping just outside his legs.

    Step 1 of 5

    Set the barbell on the floor close to the shins, hips lowered, back straight, chest up, shoulders just in front of the bar.

  2. He is at full extension driving the bar upward - hips, knees and ankles extended, body long with the bar rising past mid-thigh.

    Step 2 of 5

    Extend through the hips, knees and ankles as the bar passes mid-thigh.

  3. He is in the front-squat receive, elbows rotated under and up, the bar racked across his protracted shoulders, hips low.

    Step 3 of 5

    Rotate the elbows under and receive the bar racked on the shoulders in a front squat.

  4. He is in the split-foot jerk receive, one foot forward and one back, the bar locked overhead on straight arms.

    Step 4 of 5

    Dip, drive and split the feet to receive the bar locked out overhead.

  5. He is set over the barbell at his shins, hips low, back straight, chest up, shoulders just in front of the bar, gripping just outside his legs.

    Step 5 of 5

    Set the barbell on the floor close to the shins, hips lowered, back straight, chest up, shoulders just in front of the bar.

Safety Information

Pull the bar from the floor through the pulls into the front-squat receive, recover to standing, then dip and drive into the split receive overhead. Keep the back angle constant through the first pull with the arms straight. Move the head out of the way as the bar leaves the shoulders on the jerk drive. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.