Tips on Improving your Clean and Jerk

Do you ever watch Olympic weightlifters and think, “I could never do that”? Or are you struggling with your clean and jerk? Improving your clean and jerk doesn’t have to be impossible. With a few tips and some dedicated practice, you’ll be well on your way to hitting new personal bests.

In the sport of Olympic weightlifting, the clean and jerk are one of two lifts tested. In training it can be done with either a barbell or dumbbells, making it a versatile exercise. However, for many athletes, these are challenging lifts to master as it is an explosive movement that requires power, coordination, and speed. Hence, it’s so important to practice and perfect your technique. Whether you’re a beginner or a seasoned veteran, these tips will help you become better at this challenging but essential lift. Here are three tips on improving your Clean and Jerk in an Olympic lift.

  • First, make sure you have a strong foundation by working on your squats and presses. Start light and work your way up. Don’t try to max out on your first set. You want to gradually increase the weight of each set so that you don’t get fatigued too quickly. Also, ensure that your posture is correct – your back should be flat, and your hips should be down. 
  • Second, focus on perfecting your technique – perfect practice makes perfect! Make sure that you squat down low enough and keep the bar close to your body as you drive up. Also, remember to keep your head up and your eyes forward. This is essential for getting the barbell overhead with your elbows locked out  when you’re lifting the bar.
  • Finally, increase your explosiveness with plyometric training. Focus on explosively driving upward with your legs and hips to get the weight overhead. Make sure you extend fully at the top of the lift – this will help you get more height on the bar. Finally, don’t forget to breathe! Exhaling as you lift the bar will help you maintain control and keep your balance. 

Start incorporating these tips into your training routine and see if you can hit a new personal record. Proper form is essential for a successful lift when it comes to the clean and jerk. Remember to keep your feet shoulder-width apart, and be sure to bend those knees! In addition, keeping your back straight will give you more power to drive the barbell upward. With these simple tips in mind, you’ll be on your way to nailing that clean and jerk in no time! – ask a coach for help if you’re not sure about something, and listen to your body and rest when needed. With practice and hard work, you can definitely improve your clean and jerk!