{"id":51917,"date":"2016-08-24T07:15:56","date_gmt":"2016-08-24T11:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=51917"},"modified":"2021-05-13T10:44:58","modified_gmt":"2021-05-13T14:44:58","slug":"clean-and-jerk-weightlifting-guide","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/clean-and-jerk-weightlifting-guide\/","title":{"rendered":"Weightlifting 101: How to Clean and Jerk"},"content":{"rendered":"
\"Weightlifting
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

Now that you\u2019ve mastered the barbell snatch<\/a>, perhaps you want to take your weightlifting abilities even further. Next up: the clean and jerk. Like the snatch, the clean and jerk demands strength<\/a> and cardiovascular endurance<\/a>, but it takes things up a few notches with the addition of a split jerk (hello, plyometrics<\/a>). And while the clean and jerk is comprised of two major movements, it\u2019s usually broken down into six different steps. What, like that\u2019s hard?<\/p>\n

Good news is: \u201cThe beautiful thing about the clean and jerk is you can train and master the separate components first then put them together. Like the snatch, the clean and jerk is a whole-body move, but your quads, hamstrings, glutes, calves, core, triceps and shoulders are really kicking in,\u201d Lisa Wheeler, head of fitness programming at Daily Burn<\/a>, says.<\/p>\n

But don\u2019t get too excited to let it rip! Before you attempt this seriously challenging move, it\u2019s important to nail down the basics of each step. Maybe that means perfecting your front squats<\/a>, building up explosiveness with box jumps<\/a> and plyo lunges, or getting comfortable stabilizing a barbell overhead.<\/p>\n

For the clean, Wheeler recommends focusing on front loaded squats, deadlifts and dead pulls. \u201cFor the jerk, the push press and lunges<\/a> are your friend.\u201d<\/p>\n

By developing more flexibility, speed and power, you\u2019ll be able to propel your lift, hops and splits. Who knew weightlifting was such a science? Here, we break down these two powerful movements into six steps.<\/p>\n