Purpose
- the complete competition lift: clean the bar to your shoulders, then jerk it
overhead
- two lifts in one, and the clean has to leave you standing somewhere you can
still jerk from, which makes it more than the sum of its halves
- the jerk is usually what caps it, so the clean gets pulled with something left
Execution
Clean the bar to your front rack and stand all the way up. Reset your feet and
breathe. Brace your trunk.
- settle the bar on your delts with your elbows up
- dip at the knees, keeping your torso vertical
- drive the legs and send the bar off your shoulders
- receive it overhead with your arms locked, splitting or pushing under
- recover your feet and stand with the bar stable overhead
Recover fully from the clean before you start the jerk. Rushing that transition
costs more lifts than either half does on its own.
Purpose
- the complete competition lift: clean the bar to your shoulders, then jerk it
overhead
- two lifts in one, and the clean has to leave you standing somewhere you can
still jerk from, which makes it more than the sum of its halves
- the jerk is usually what caps it, so the clean gets pulled with something left
Execution
Clean the bar to your front rack and stand all the way up. Reset your feet and
breathe. Brace your trunk.
- settle the bar on your delts with your elbows up
- dip at the knees, keeping your torso vertical
- drive the legs and send the bar off your shoulders
- receive it overhead with your arms locked, splitting or pushing under
- recover your feet and stand with the bar stable overhead
Recover fully from the clean before you start the jerk. Rushing that transition
costs more lifts than either half does on its own.