Clean and jerk
Overview
The clean and jerk is a type of Olympic weightlifting movement that combines two distinct phases: the "clean" and the "jerk". It is one of the two standard lifts in competitive weightlifting, alongside the snatch. The clean and jerk requires strength, agility, and technique, making it a complex and challenging lift to master.
Clean Phase
The clean phase begins with the lifter standing over the barbell, feet hip-width apart. The lifter then bends at the knees and hips to grasp the bar with a pronated (overhand) grip. The first pull is initiated, with the lifter extending their knees and hips to bring the barbell up to the mid-thigh level. This is followed by the second pull, where the lifter explosively extends their hips and shrugs their shoulders to generate upward momentum on the barbell. The lifter then quickly pulls themselves under the bar, catching it on their shoulders while dropping into a squat position. The clean phase ends when the lifter stands up fully, with the barbell resting on their shoulders.
Jerk Phase
The jerk phase begins with the lifter standing upright, the barbell resting on their shoulders. The lifter then performs a dip by bending their knees slightly, keeping their torso upright. Following the dip, the lifter explosively extends their knees and hips, driving the barbell upwards. As the barbell ascends, the lifter quickly splits their legs into a lunge position, while simultaneously extending their arms to lock the barbell out overhead. The jerk phase ends when the lifter brings their feet back together, standing upright with the barbell locked out overhead.
Technique
Proper technique is crucial in the clean and jerk, as it allows the lifter to move the maximum amount of weight while minimizing the risk of injury. Key technical points include maintaining a straight bar path, keeping the bar close to the body throughout the lift, and achieving full extension in both the clean and jerk phases. Additionally, the lifter must demonstrate control and stability at the completion of the lift, with the barbell locked out overhead and the feet in line.
Training
Training for the clean and jerk involves a combination of strength training, technical drills, and practice of the full lift. Strength training typically includes exercises such as squats, deadlifts, and presses, which develop the necessary strength in the legs, back, and shoulders. Technical drills focus on specific parts of the lift, allowing the lifter to refine their technique. Practice of the full lift allows the lifter to integrate the different parts of the lift and develop their timing and coordination.
Competition
In competition, lifters are given three attempts to lift the maximum amount of weight in the clean and jerk. The lifter's best successful lift is then combined with their best successful lift in the snatch to determine their total score. The lifter with the highest total score in their weight class is declared the winner.
