Clean and Jerk

Track explosive strength gains in the FitnessTracker app with the Clean and Jerk. This Olympic lift improves timing, force production, and control through a complex yet rewarding movement pattern.

Instructions

1. Begin with a barbell on the ground near your shins. Grip it with hands just outside your legs, keeping your chest up, hips low, and shoulders slightly ahead of the bar.
2. Initiate the first pull by driving through your heels, maintaining back angle as the bar moves past your knees.
3. Transition into the second pull by explosively extending your hips, knees, and ankles. Do not pull with your arms—let the momentum lift the bar.
4. At full extension, pull yourself under the bar by shrugging and rotating your elbows under quickly to catch it in a front squat.
5. Stand tall to complete the clean, then dip slightly and explode upward to begin the jerk.
6. As the bar leaves your shoulders, quickly split your feet and lock your arms overhead, receiving the bar in a stable split position.
7. Bring your feet back together under control to finish the rep.