Why and how do you make Clean and Jerk?

Are you looking for a complete exercise to push yourself and build your body in harmony? Then the Clean and Jerk is for you! This emblematic weightlifting and cross-training movement combines strength and precision to push your limits and reach your goals. Join us at WODANDGO to equip yourself with quality accessories and turn every workout into a step towards the best version of yourself.

The benefits of Clean and Jerk

The Clean and Jerk is one of weightlifting’s flagship exercises. It’s a complete movement that engages the whole body in a symphony of actions. This cross-training mainstay is a must for any sportsperson who practices physical activity with seriousness and passion. Why is it so popular?

First of all, the Clean and Jerk strengthens the legs. The Clean phase starts in a deep squat position, where the bar is lifted off the ground in an explosive movement. This strengthens the quadriceps, hamstrings and calves, building a solid base for the rest of the exercise.

Next, the “Jerk” involves the arms and shoulders. When the bar is placed on the shoulders, the action continues with a dynamic extension of the arms to propel the bar overhead. This movement develops not only your power, but also your core stability and overall body coordination.

Finally, integrating Clean and Jerk into your training means choosing a more complete routine that prepares you for all the challenges of cross-training and beyond. This exercise embodies the values of quality and community, where every Clean and Jerk brings athletes closer to their personal goals, day after day.

What are the different stages of the Clean and Jerk process?

The clean and jerk are two-step exercises. Each of these phases requires precise technique and excellent coordination.

The Clean movement

For this first phase of the Clean and Jerk, the starting position is standing, feet shoulder-width apart. Grip the bar with a slightly longer pronation. Keep your back straight and your gaze fixed forward. Engage your core by squeezing your abdominals to create a solid base.

The next step is to extend your legs and hips. Imagine you’re going to do a squat with the load in your hands. Gently bend your knees and hip joint, moving your buttocks backwards, then push the bar up to perform a deadlift. As you push up, bend your arms slightly to cushion the action. The bar should reach your collarbones. Land in the front position. You’ve now completed the first phase of the Clean and Jerk!

The Jerk movement

In the second stage of the Clean and Jerk, you stand with your feet clavicle-width apart and the bar in front position. Keep your back straight and your gaze fixed forward. Engage your core to maintain stability.

Bend your knees slightly as if you were going to jump. This position creates tension and momentum for the next phase. The new explosion phase consists of pushing hard with your legs and hips. As you extend, straighten your arms and lock your elbows to balance the bar above your head. Your gaze should remain fixed forward, and your body should form a straight, stable line from your ankles to your shoulders.

Remember, safety is paramount. If you’re a beginner, start with light loads and don’t hesitate to get a qualified trainer to teach you the movement in detail. To avoid injury, protect your back, knees and wrists, which are the parts most stressed during Clean and Jerk. At WODANGO, we provide you with quality accessories such as weightlifting belts, knee pads and strength wrist bands.

Further information

If you’re a fan of the clean and jerk, why not try the snatch? Also known as the Snatch, it’s one of the iconic exercises of weightlifting and cross-training. Similar to the Clean and Jerk, this movement involves lifting a barbell off the ground and stabilizing it over your head in a single movement.

The Snatch has many advantages. Firstly, it involves the whole body, from the legs to the shoulders and core. It develops explosive power, coordination and balance. Finally, this movement improves proprioception, the ability to perceive your body’s position and actions. If you’re looking to challenge yourself and strengthen your physical capacities, the snatch is an exercise worth discovering. Don’t hesitate to enlist the help of a trusted trainer. To find out more about the snatch, read our dedicated article: “How and why should I do the snatch?

The Clean and Jerk is more than just a barbell lift; it’s a movement that symbolizes the relentless quest to surpass oneself. At WODANDGO, we invite you to discover the power of this exercise and make it part of your routine to live the sport with passion, commitment and community spirit. So, are you ready to take up the challenge of the clean and jerk?