Clean and Jerk

How To Perform

1. 1

   Set up with the barbell on the floor, feet hip-width apart, gripping the bar just outside your knees with an overhand or hook grip.

2. 2

   Perform the clean by explosively pulling the bar from the floor, extending the hips and knees, then catching the bar in a full front squat position across your shoulders.

3. 3

   Stand up from the front squat to a fully upright position with the bar in the front rack.

4. 4

   Dip slightly by bending your knees a few inches, then explosively drive through your legs to launch the bar overhead.

5. 5

   Split your feet into a lunge position (or power jerk position) as you drive the bar to full lockout overhead.

6. 6

   Recover your feet to a parallel stance with the bar locked out overhead, then lower the bar to complete the rep.