Tommy Inglsbe demonstrates proper Clean and Jerk technique

http://web.archive.org/web/20070705114842/http://www.eng.auburn.edu...

How To Clean & Jerk

The clean and jerk is the second lift performed in all Olympic weightlifting competitions. Each lifter has three attempts. The sum of your best snatch is and best clean-and-jerk is your total. In competition, the weight on the bar can only move up in weight in increments of 2.5 kg (5 1/2 lbs.). It is suggested that you find someone in your area that is a USA Weightlifting Certified Coach, so he or she can properly show you how to perform each of the lifts.

Tommy Inglsbe demonstrates the clean and jerk (200kg - February 4, 1995 - Newnan, GA)
With the bar on the platform, the athlete stands over the barbell, looks down and lines the bar over the balls of the feet. The feet should be about hip width apart. The lifter assumes the starting position by bending the knees, lowering the hips, and gripping the barbell with a grip that is slightly wider than shoulder width. In the starting position, the shoulders should be over the bar and the back arched tightly.

To start the pull, the athlete pushes his feet though the floor. As the barbell reaches knee height, the back stays arched and maintains the same angle to the floor as in the starting position.

Bar at the knees The back remains rigid throughout the lift. The angle of the back relative to the floor remains the same until the bar passes the knees. When the barbell passes the knees the athlete vigorously raises the shoulders keeping the bar as close to the legs as possible.

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8/13/2008 10:28 PM

Tommy Inglsbe demonstrates proper Clean and Jerk technique

http://web.archive.org/web/20070705114842/http://www.eng.auburn.edu...

When the body is extended the lifter shrugs their shoulders and starts pulling with the arms, still keeping the barbell close to the body. (This is accomplished by lifting the elbows out to the side, keeping them over the bar as long as possible.) From this position the lifter aggressively pulls the body under the bar.

The lifter quickly flips the elbows around to catch the bar on the shoulders as he descends to the front squat position.

The lifter stands up from the squat position, moves the feet back beneath him (slightly less than shoulder width), adjusts the grip as necessary, and ceases all motion.

The lifter bends his legs while keeping his back rigid, his shoulders directly over his hips, and his hips directly over his feet. He immediately extends his legs forcefully driving the bar straight overhead.

The lifter splits his legs (one in front, one behind) and pushes himself under the bar to arms length. The descent of the bar is halted.

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8/13/2008 10:28 PM

Tommy Inglsbe demonstrates proper Clean and Jerk technique

http://web.archive.org/web/20070705114842/http://www.eng.auburn.edu...

The lifter carefully extends both legs, steps backward with the front leg and forward with the back leg to bring both feet parallel with the body.

Images recorded by Leslie Simonton

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