The clean and jerk has 3 basic phases, the Pull, the Catch, and the Jerk. It doesn't matter weather you are an Olympic lifter striving for gold, an athlete training for your sport or a guy training in his basement. This is the clean and jerk in its most basic form.
PHASE 1 - The PULL
The bar is pulled from the floor with a steady motion. The knees are locked so the hips and shoulders raise at an equal rate. As soon as the bar crosses the knees, the angle that is created at the waist is flattened, as the bar excels to about mid thigh. At this time the abdominal is becomes more upright, the knees go back into a bent position. The arms stay straight though out the pull.
PHASE 2 - The CATCH
As you pull the bar to maximum height, drop under the bar. As you drop pull yourself under the bar. As you pull yourself under the bar, explode you elbows forward, the bar comes to rest on the clavicle. The bar should be resting deep in the fingers. You must get your hips under the bar. Once you have the weight; balance yourself and stand, erect with your hips under the bar.
PHASE 3 - The JERK
Bending knees and ankles slightly the explode upward with legs, driving barbell up off front delts. Drop down and split the feet in a scissor like movement - one foot forward and other backward. At this time violently explode arms overhead. This must all be done with great speed and explosion. The bar should be positioned directly over ears and the arms and back should be straight. Straighten out both legs and walk feet back into standing position.
See Vasily Alexeyev's clean and jerk in the 1976 Olympics
No comments:
Post a Comment