Clean and jerk

You need

How to do it

1. Stand in front of a loaded barbell with your feet underneath it and shins a couple of inches away. Your feet should be hip-width apart with toes pointed slightly out.
2. Bend down and grab the barbell with an even, overhand grip. Your hands should be wider than shoulder-level apart, and your knees should be against the crease of your elbows.
3. Bring your chest out as much as you can to put your back in a safe, neutral position. Your hips should be slightly higher than your knees in this position, lower than they would be during a traditional deadlift setup.
4. Keep your neck in a neutral position with your gaze directed a few feet in front of you.
5. Initiate the first pull by deadlifting the barbell off the floor as you press your heels into the ground. Make the initial pull powerful because you have to generate some momentum for the next part of the lift.
6. Once the barbell travels above your knees, keep driving your hips forward as you begin pulling the weight in a straight vertical line. Maintain a neutral spine and keep your body upright. The entire sequence should happen in one smooth motion.
7. As the barbell travels up, squat, catch it, and have it land over your shoulders and upper chest. Maintain a firm grip over the barbell and keep your elbows pointing forward.
8. As the barbell lands in a front rack position, dip a few extra inches until your thighs are parallel to the floor and squat up to the top, straightening your knees fully.