The Jerk

The begining of the Clean and Jerk.

Step 1

Now that you have the weight to your shoulders, the next step is to get it over your head. To accomplish this task, take a deep breath, and pop the bar into the air using your legs as a lever. It is a short powerful movement.

The begining of the Clean and Jerk.

Step 2

Once the bar is in the air, split your feet, and drop under the bar. You are not so much pushing the weight with your shoulders, as you are dropping under the bar and extending your arms.

The begining of the Clean and Jerk.

Step 3

Once you have caught the weight, you need to stabilize it. This can take a few moments depending upon the weight. When the weight has stabilized, bring your feet back to shoulder width. You have completed the clean and jerk.