How To Improve Your Clean And Jerk

A nasty front rack position can kill a good lift.

How to improve your clean and jerk. The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior to perfomring the clean and jerk. The better your front rack is the better chance you have of standing up out of the whole with a heavy clean. The clean lifting the barbell from the floor to the shoulders and the jerk moving the bar from shoulders to overhead.

If possible do it in one fluid motion - it is legal in CrossFit competition. However if you are just starting out it. There are no other exercises that will replicate them.

Clean Grip Jerk Stance and Behind the Neck The key to a static pressing motion is to eliminate lower-body movement and focus on the upward pressing motion. Kettlebell First Dip Versus Barbell Front Squat In the photos below you can see that the shin angle hip and and torso angle are very similar between the movement done with kettlebell and with the barbell. Hold your breath and brace your core slightly.

Quickly drive your heels changing the energy to your favor as you use your arm to lift overhead locking out your elbow. Personally I prefer them to be higher. Primarily executed with a barbell these lifts can also be performed using dumbbells or kettlebells which make it more accessible and even easier to include in your workout routine.

If you want a faster more efficient Clean and Jerk then you want to minimise the time you spend transitioning from the clean to the jerk. 10 Things to do to Improve Your Clean Jerk. Position your feet in a shoulder width.

Align the bar over the balls of your toes. Performing this stretch warms up and loosens the muslce fibers in the the targeted muscles as they prepare for exercise. Written by Sage Burgener.