Barbell Clean and Jerk start and end position

Step-by-step

Using a shoulder-width grip, clean the bar from the floor to your front rack (in front of the shoulders) with an explosive hip drive.
Balance the bar on your shoulders and stand tall, feet hip-width apart and stable.
Dip down quickly by bending your knees slightly, then drive up explosively to send the bar overhead.
As the bar rises, split your feet (one forward, one back) and drop under it, holding the bar with arms locked out.
Bring your feet back together to stabilize, then lower the bar under control.

Coaching tip

Clean the bar first, then use a leg drive to lock it out overhead.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder, knee, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.

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