Barbell Clean & Jerk

How to perform it

Step-by-step instructions

1. 01Set the bar over midfoot, take a clean grip, brace, and position the shoulders slightly in front of the bar.
2. 02Drive through the floor, keep the bar close, and extend the hips, knees, and ankles forcefully.
3. 03Pull under and receive the bar in a full front squat, then stand completely in the front rack.
4. 04Reset, dip vertically, drive the bar upward, and split the feet front and back while locking the elbows.
5. 05Recover the front foot partway and then the rear foot forward, stabilize overhead, and lower only after control is established.