How to perform Barbell Clean and Jerk with proper form

Setup

1. Bar Position: Place the barbell on the floor, close to your shins.
2. Foot Placement: Stand with feet shoulder-width apart, toes slightly pointed out.
3. Grip: Use an overhand grip, just outside of your knees.

Clean

1. Starting Position: Bend at the hips and knees, keeping your back straight and chest up.
2. Lift: Push through your heels, extending your legs and hips while pulling the barbell up close to your body.
3. Second Pull: As the bar passes your knees, explosively extend your hips and shrug your shoulders.
4. Catch: Rotate your elbows under the bar while dropping your body into a squat position; catch the bar on your shoulders.

Jerk

1. Setup for Jerk: Stand up from the squat while keeping the bar resting on your shoulders.
2. Dip: Bend your knees slightly, keeping your torso upright.
3. Drive: Explosively extend your legs while simultaneously pressing the bar overhead.
4. Catch: Lock out your arms, with your head and torso slightly forward, allowing the bar to settle above your head.

Finish

1. Stabilize: Stand tall, ensuring your feet are shoulder-width apart.
2. Lowering: Carefully lower the barbell back to your shoulders, then to the ground in a controlled manner.

Tips

• Maintain a neutral spine throughout.
• Keep the barbell as close to the body as possible.
• Engage your core for stability.

Follow these steps to perform the barbell clean and jerk safely and effectively.