![clean and jerk clean and jerk](https://www.crossfit.com/wp-content/uploads/2020/07/10085454/HangClean_PushJerk5.png)
Perform multiple sets of 1-3 reps in the 70-100% 1 rep max rangeįor technique or speed: use lighter weights in the 50-65% 1RM rangeįor power and strength: use moderate loads in the 60-80% 1RM rangeįor strength and testing: use heavy loads in the 85-100% 1RM rangeĬleaning is a fundamental component of every week for competitive weightlifters. And consider consulting a qualified trainer if you have questions. If this is a new movement for you, keep the weight light as your build proficiency with the movement. But remember that this is a complicated lift that can lead to injury if performed incorrectly. It is one of the most fundamental human movements and should be a staple in everyone’s training program. The ability to pick an object up off the floor cannot be overemphasized. In fact, the clean and jerk is considered one of the greatest full-body exercises for strength and power. The clean and jerk, when done correctly, develops strength, power, speed, and mobility for your entire body. Functional Fitness athletes should use the clean and jerk to build overall strength, explosiveness, and power, as well as to be proficient in the movement for competition.įor Athletes, Fitness Enthusiasts, and the General Population The clean and jerk is frequently programmed in CrossFit competitions and daily workouts (WODs).
![clean and jerk clean and jerk](http://3.bp.blogspot.com/-t9AsRAG66Q4/TuLJ0sb6_II/AAAAAAAAANo/Lcc_C89AK54/s1600/c%252Bj+lift.jpg)
Training the lift often helps weightlifters prepare for competition by constantly refining and perfecting the technique, strength, speed, and precision required for success.
![clean and jerk clean and jerk](https://mlemmfhhhqkp.i.optimole.com/E5_de9A-w-SnR7iv/w:auto/h:auto/q:auto/https://www.planculde.com/wp-content/uploads/2018/01/clean-and-jerk-vs.-clean-and-press.jpg)
Those who wish to compete in the sport will perform the clean and jerk and its variations regularly, often multiple times each week. The clean and jerk is one of the two competitive lifts in weightlifting. Video: Jim Schmitz Explains the Clean and Jerk Equipment Recommendations for the Clean and Jerk.
#Clean and jerk how to
How to Perform the Clean & Jerk: Step-by-Step Instructions.Video: Jim Schmitz Explains the Clean and Jerk.I only recommend products or equipment I have personally vetted. If you click and make a purchase, I may receive a small commission at no extra cost to you. Heads up: this page includes affiliate links. Finally, we will explain the benefits of this powerful exercise! We will also include video demonstrations so that you can see how it is done correctly. In this blog post, we will provide step-by-step instructions on how to perform the clean and jerk. It is one of the most effective exercises for developing strength, power, and speed. The clean and jerk is one of the two standard Olympic weightlifting movements along with the snatch.