Clean and Jerk

1. Start with the barbell on the ground, feet shoulder-width apart and toes pointing forward.
2. Bend down and grip the bar with hands slightly wider than shoulder-width apart.
3. Stand up, keeping your back straight and the bar close to your body.
4. Once the bar reaches your hips, explosively extend your hips, knees, and ankles to propel the bar upward.
5. As the bar reaches your chest, drop your body underneath it and catch it on your shoulders in a front squat position.
6. Stand up from the front squat position and prepare for the jerk.
7. Dip your body slightly and then explosively drive the bar overhead by extending your arms and legs.
8. Lock out your arms and hold the bar overhead for a moment before lowering it back down to the starting position.
9. Repeat.

Results