Clean & Jerk

The Clean and Jerk is considered the "king of lifts" because the most weight can be lifted overhead this way. Unlike the snatch, the clean-and-jerk contains two motions. The barbell must be lifted from the platform to a tempory position at the shoulders (the clean). Then the bar must be thrust in one continous motion from the shoulders to an overhead hold with outstreatched arms (the jerk). The bar is pulled from the platform to a height of about the waist using the strength of the legs, hips and back. Then the lifter pulls himself under the bar and catches it at the shoulders. The lifter can use either a fore and aft split of the legs or by dropping into a squat. The squat is much more common. Once the bar is resting at the shoulders and chest, the lifter stands up using his legs. From an erect position, the lifter bends his knees slightly, explosively jumps upward, pushes the bar upward and splits his legs while lowering his body. This allows him to catch the bar at full extension of the arms. To complete the lift he must bring both feet on a line parallel with the shoulders. Just like the Snatch, the lifter's back is straight or arched. The lifter is standing flat on his feet, he should not be leaning forward on his toes. The angle of his back stays the same till the bar is above the knees.