Movements like power cleans, push presses, and power jerks are all useful for developing power in athletes. American football players and sprinters are both big proponents of power clean, for example, which help with the production and absorption of force.
Getting better at moving big weights faster preferentially trains explosive power. This is awesome for sport purposes and also keeps you safer as you age , when power-loss is a real risk for falls and fractures. The simpler movements like hang power cleans and behind the neck power jerks are a great way to train these movements in newer or less weightlifting-focused athletes. This is the area of the clean and jerk where most static strength will be required.
The core and upper back have to support the weight of the bar overhead without allowing for too much movement, which easily produces a missed lift. Stability overhead is a crucial aspect of strength that is important for weightlifters, CrossFit athletes, and many other sports.
The way that you handle weight in the jerk is a great way of building upper back strength in key isometric positions — both the front rack and the overhead position. Holding s of kilograms over your head is a good way to get stronger, unsurprisingly! This is a simple one. This includes additional sports like bobsled, martial arts, and throwing. The versatility of the clean and jerk, along with its components and variations, makes it a great tool for strength and conditioning.
The first movement of the barbell is initiated by the legs, which push the floor down and ease the knees and barbell backwards. This is met with the chest staying high and the hips low. Drifting forward will, again, lead to kicking the bar out and making the whole process more difficult.
This is the final portion of the pull. The weight remains through the heels as you push, keeping the arms relaxed and driving as tall as possible by forcefully extending the knees and hips simultaneously. Keeping the arms loose and relaxed until after this point is key to a good finish.
Balance is key here — getting the bar onto your shoulders with the wrong position makes everything difficult. This is the position at the top of the clean, where the barbell is resting on the shoulders and the lifter prepares for the jerk. The arms remain relaxed while the back, core, and hips all stay active and stable. This is the first step in the jerk. It requires you to sit to the heels, keep the chest tall, and dip and drive through the legs.
This begins with a smooth dip downwards by bending the knees, where keeping the chest and elbows tall is paired with relaxed arms. At the end of the dip, you need to drive forcefully against the platform using the legs, with a focus on driving your head through the ceiling with a tall chest.
In a power jerk, this comes from moving the feet sideways into a squat-stance position. In the split jerk, the feet move forwards and backwards. The pull variations of the clean and jerk are designed to build strength in the legs and back while improving familiarity with technical positions on the way up.
These are versatile exercises that provide a variety of choices — all of which are designed to build strength. They may include an extension at the top a clean pull or just be a clean deadlift, which has no extension but allows for more weight. This can be at the mid-thigh, the knee, or just above the floor position.
These all allow you to load the back and hips more effectively and develop strength at a specific position. This is another way of introducing extra loading and specificity to your training. This means more options and better back strength.
These exercises are commonly used to take out the complexity of the pull, starting at the mid-thigh or just below the knee. They offer a way of improving positions and focusing on smaller segments of the movement one at a time. Hangs are great for athletic development, too, since they focus on lengthening and then contracting the muscles.
With the proper rhythm and. Power Cleans are a common exercise that takes a lot of the complexity out of the full clean. They reduce the amount of weight you can use but allow for improved development of power and speed. The jerk is the shorter, more power-intensive aspect of the clean and jerk.
The push press is the most useful strength-power hybrid for non-specialists. It incorporates the leg drive of the jerk, but instead of dropping under the bar, you press through the finish. This means all the benefits of a jerking movement without the difficulty or rhythm.
The behind the neck variation of the push press is by far the simplest and most time-efficient way to improve overhead strength and power in non-weightlifters. The push press from the front has some great benefits but is primarily useful for Weightlifting and CrossFit training.
The power jerk is a dip, drive, and catch but with the feet moving to a squat position rather than a split.
This is a way of improving the dip and drive portions of the Jerk and has far more application to general power since it requires the bar to go higher. The movement can be chained really easily and has less of a recovery portion than the complicated split jerk position. Adding this to your workouts can provide many of the key benefits of weightlifting with less of the risk, complexity, and learning-time.
Hold your breath, and brace your core slightly. Lift the bar in a smooth but fast motion. Then squat down again to receive the bar on the front of your shoulders. Stand up on straight legs again. Slightly bend your knees, and then forcefully extend them to push the bar up. Duck under the bar and catch it on straight arms, with your legs in a lunge position. Lower the bar in front of you, with control. Commentary The clean and jerk is a classic barbell exercise, and one of the competition lifts in weightlifting.
The clean and jerk develop your explosive strength and power in almost your entire body.
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