The clean & jerk is the 2nd of the 2 lifts (the snatch and also the clean & jerk) disputed in the sport of weightlifting (AKA Olympic weightlifting). The athlete elevator the barbell first from the floor come the shoulders (clean), and then from the shoulders come overhead (jerk).
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With a clean-width fixed (typically hand slightly exterior shoulder width), set a tight starting position—feet roughly hip width and toes turned out slightly through the weight well balanced evenly throughout them; knees pushed out come the sides within the arms; earlier arched completely; eight straight and elbows turned the end to the sides; head and eyes forward; arms about vertical once viewed indigenous the side. Push with the legs versus the floor to begin standing, maintaining approximately the same ago angle until the bar is in ~ mid-thigh. At this point, proceed aggressively pushing versus the floor and also extend the hips violently, maintaining the bar close come the human body and permitting it to call the upper thighs together the hips with extension. Once you have prolonged the body completely, choose up and also move your feet right into your squat stance together you pull your elbows up and to the political parties aggressively to begin moving you yourself down right into a squat under the bar. Bring the elbows about the bar quickly and into the clean rack position together you sit into the squat. Use the fag in the bottom the the squat to assist stand back up to the standing place as conveniently as possible.
Adjust into the jerk rack position, gain a brand-new breath that air, and balance towards the heels. Bend at the knees only, keeping the stems vertical, and also drive against he ground through the foot to push the bar upward. ~ finishing the increase drive through the legs, push against the bar through the arms, splitting the feet right into the split receiving position and also punching the elbows right into a locked position with the bar overhead. Store the bar stable and also locked overhead until you’ve recovered come a full standing position.
The main purpose that the clean & jerk is as among the 2 competitive lifts in the sports of weightlifting. As a cultivate exercise, it offer weightlifters as a method to train because that the elevator in compete by training technique, strength, speed and every one of the other characteristics needed because that the lift. For other athletes, it deserve to be provided to build power, speed, precision and also mobility.
Programming the the clean & jerk varies based upon numerous determinants such as the athlete’s needs, the timing (i.e. Proximity come competition), the emphasis of the regime at the time, etc. Usually speaking, sets will be 1-3 reps at almost everywhere from 70-100%. The clean might be offered for technique or speed training in ~ lighter weights, power and strength training because that the lift in ~ moderate weights, and also strength training and also testing at hefty weights. Weightlifters will generally perform cleans in some form at least 2-3 days every week and also as typically as every maintain session.
For in-depth program design for weightlifting, view our free day-to-day programming, or the publications Olympic Weightlifting: A complete Guide because that Athletes & Coaches and Weightlifting Programming: A to win Coaches Guide.
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The major variations the the clean incorporate hang clean& jerk, power clean& jerk, and clean&power jerk.