- Stand over barbell with balls of feet positioned under bar
slightly wider apart than hip width. Squat down and grip bar
with over hand grip slightly wider than shoulder width. Position
shoulders over bar with back arched tightly. Arms are straight
with elbows pointed along bar.
- Pull bar up off floor by extending hips and knees. As bar
reaches knees vigorously raise shoulders while keeping barbell
close to thighs. When barbell passes mid-thigh, allow it to contact
thighs. Jump upward extending body. Shrug shoulders and pull
barbell upward with arms allowing elbows to flex out to sides,
keeping bar close to body. Aggressively pull body under bar,
rotating elbows around bar. Catch bar on shoulders while moving
into squat position. Hitting bottom of squat, stand up immediately.
- Adjust grip if necessary. Inhale and position chest high
with torso tight. Keeping pressure on heels, dip body by bending
knees and ankles slightly. Explosively drive upward with legs,
driving barbell up off shoulders. Drop body downward and split
one foot forward and other backward as fast as possible while
vigorously extending arms overhead.
- The split position places front shin vertical to floor with
front foot flat on floor. The rear knee is slightly bent with
rear foot positioned on toes. The bar should be positioned directly
over ears at arms length with back straight.
- Push up with both legs. Position feet side by side by bringing
front foot back part way and then rear foot forward.
- Lower barbell to shoulders. Then bend knees slightly and
lower barbell to mid-thigh position. Slowly lower bar with taut
lower back and trunk close to vertical. The advanced athlete
may unload (drop) bar from completed position. This technique
may be practiced to reduce stress or fatigue involved in lowering
bar as prescribed. Use rubber weightlifting plates on weightlifting
platform if this unloading method is used (unless floor demolition
- Scapula & Clavicle
- Hook grip
is used by advanced lifters to maintain grip during clean. Do
not jerk weight from floor; arise steadily then accelerate. The
Clean-and-Jerk is multi-movement lift. In Clean,
barbell is lifted from floor to shoulders. In Jerk,
barbell is driven from shoulders to arms length overhead. The
lift is complete when feet are in line and bar is under control.