What is a Clean and Jerk?
Clean and Jerk is a Exercise with bar which consists of two movements, hence its name "compound". It consists of lifting the bar from an initial position on the ground until it ends at shoulders to end with a knee flexion and with extended arms until the bar is placed above the head.
As you have been able to read, this exercise It involves several movements, with what apart from strength, you will have to control the technique very well To do it correctly and without risks. As always, consult your coach, which will surely help you get it.
It has two different phases:
✅ Clean: It is the first phase in which since the bar is resting on the ground, and with the legs flexed, we must give a pull to raise the bar, maintain a straight posture until the bar will end up at the shoulders with the elbows elevated and legs totally stretched. In this position, you will be ready to start the second phase. Below, we will see the step by step.
✅ Jerk: From the new position, we slightly flex the knees to take impulse at the same time that the bar begins to be raised above the head to end in a straight position with the feet aligned but separated and the arms extended.
In the following video you can see all the details:
How to make a clean and jerk step by step
Once understood in which phases or movements a Clean and Jerk is divided, it will be easier to learn to execute it, because it can be divided into more simpler steps.
Steps to follow:
- Grab the bar above the hand by keeping a distance equal to the separation between your shoulders. Keep your feet separate and flex your knees. Pull the bar keeping your back straight until you take her to the waist.
- Without stopping or slowing down the movement, performs a Shrinking of shoulders followed by a pull down With arms. promoting the elbows up and receiving the bar.
- Tilt the torso down and fold the knees slightly. Take impulse and place the legs as we have described above while You raise the bar overhead.
- Once the bar is above your head and have your arms extended to the maximum, place the Lightly separate feet. Generally, at this point, a couple of seconds are usually endured in this position before dropping the bar.
In the following videos you can see the execution of this exercise in its variant in which there is no leg displacement:
What muscles are working when you run a Clean and Jerk?
Seadilla, shoulder lift, weight lifting over the head ... by including several exercises in one, Clean and Jerk works a large amount of muscles, among them:
- Quadriceps.
- Biceps.
- Triceps
- Shoulders
- Forearm.
- Pectoral.
- Ischiotibial.
- Abdominals.
- Calves.
Clean and Jerk is a Very technical survey, which puts almost all the muscles of the body. This exercise increases the strength, size of the muscles and resistance, while developing agility, coordination and speed.
Exercises that will help you get your first clean and jerk
As in almost All exercises of crossfit complex, there is always the possibility of preparing and starting with others that can be easier, to develop technique and increase strength.
In this case, such as Clean and Jerk is a compound exercise, you can perform both exercises separately with very little weight or just with the bar until perfections the techniques and you can add weight and repetitions.
You can also perform other exercises that do not involve bar, such as squats, Flexions and Abdominals.
Clean and Push Jerk with dumbbells.
The same exercise but instead of using a bar, dumbbells are used. Ideal to gradually change the weight Until you decide to do it with the bar. The execution is practically the same, you should only pay attention to how the dumbbells should be placed.
As we have seen, as you start using more weight it will be a good idea to have a extra protection. From dolls for weightlifting (There are also elastic), through some Knee that help you overcome your maximum repetition.
Surely you are already closer to getting your first clean and Jerk!
