Clean and jerk

EVD-pesas-056

Jürgen Spieß (GER)

Zulfiya Chinshanlo 2009

Clean and jerk is a composite weightlifting movement used in the sport of Olympic weightlifting. It is a highly technical lift that is known for its ability to test aspects of human ballistic limits (explosive strength) and is executed in two main phases: the clean and the jerk. The clean and jerk is one of the two lifts, along with the snatch, contested in Olympic weightlifting competitions.

Overview

The clean and jerk consists of moving a barbell from the floor to overhead in two main movements. The objective is to lift the maximum weight possible for a single repetition under the rules set by the International Weightlifting Federation (IWF).

The Clean

The first phase, the clean, involves lifting the barbell from the floor to a racked position across the deltoids and clavicles. This movement begins with the lifter standing over the barbell with feet hip-width apart and gripping the bar with hands wider than shoulder-width. The lifter then pulls the barbell off the floor by extending the knees and hips. As the barbell reaches the thighs, the lifter executes a second pull by rapidly extending the hips, knees, and ankles (a movement known as triple extension), while simultaneously shrugging the shoulders. This action helps to propel the barbell upwards. The lifter then quickly drops under the barbell, receiving it in a squat position before standing up to complete the clean.

The Jerk

The second phase, the jerk, is performed from the position where the clean is completed. The lifter bends the knees and then extends them rapidly to propel the barbell upwards off the shoulders, simultaneously splitting the legs into a lunge position to catch the barbell overhead. The lifter then returns the feet to the same line, standing upright with the barbell overhead. The lift is completed when the lifter is standing still, with the barbell under control overhead.

Technique and Training

Proper technique is crucial in the clean and jerk to maximize efficiency and to reduce the risk of injury. Weightlifters spend a significant amount of time practicing the components of the lift, often breaking down the movement into parts (e.g., the first pull, the second pull, the catch, the dip, and the drive) to focus on specific areas of improvement.

Training for the clean and jerk frequently involves not only practicing the full lift but also performing various accessory exercises to develop strength, power, and technique. These may include front squats, push presses, and power cleans.

Competition

In Olympic weightlifting competitions, each lifter is given three attempts at the clean and jerk. The best successful lift is added to the best successful lift in the snatch to determine the overall total and the winners in each weight class. The clean and jerk generally allows for heavier weights to be lifted compared to the snatch, contributing significantly to the athlete's total score.

Records

World and Olympic records in the clean and jerk are recognized by the IWF in various weight classes for both men and women. These records are often broken by marginal increments, highlighting the competitive nature and the progression of the sport.